Quote of the Week 1-2-2023
“You’re off to great places! Today is your day! Your mountain is waiting, So get on your way!”
NEWS
Welcome back friends! And welcome to a new year. 2023 is going to be the best year of our gym yet. I am so excited to get started. Details on our new classes will be announced this week- keep your eye on our Instagram stories. On Mondays and Wednesday at 4pm we are offering a new Mobility class. Tuesdays and Thursdays at 3:30pm we are bringing back our Youth Fitness class. On Wednesday night at 6:30pm we are adding a Strongman session. Also, every current member gets their own periodization- please EMAIL me to get yours!
PROGRAMMING
This week begins our “Andal” cycle. A back to basics style 5/3/1 split for all our Strength work is in full swing. Expect to get heavy on Back Squat, Bench Press, Deadlift, Strict Press, and some weighted Pull-ups this month. Time to get strong.
LET’S CRUSH THIS NEW YEAR!
Monday
Strength
Back Squat
5-5-5-5-5
Metcon
25 Burpees
25 DB Thrusters (50#/35#)
25 Burpees
*EMOM 7 Wallballs*
Tuesday
Strength
Bench Press
5-5-5-5-5
Metcon
21-15-9
Hang Clean & Jerk (95#/65#)
Ring Dips
HSPU
Wednesday
Strength
Weighted Pull-up
5-5-5-5-5
Metcon
6 Rounds
5 Strict Pull-ups
10 KBS
30 Doubles
Thursday
Strength
Deadlift
5-5-5-5-5
Metcon
10 Rounds
100m Run
1 Power Clean (BW)
10 Sit-ups
Friday
Strength
Strict Press
5-5-5-5-5
Metcon
AMRAP 14
250m Row
7 Burpee- Box Jumps
14 HR Push-ups
1 Rope Climb