Quote of the Week 1-9-2023
“The first step towards getting somewhere is to decide that you are not going to stay where you are.”
Welcome back friends! Hopefully by now you guys have checked out our yearly calendar of events and have your customized strength numbers prepared by yours truly. If not, reach out. Please take notice that on the 19th we programmed our first girl WOD of the year, “Angie”. I have also printed up some new girl shirts for all of us, so here is the idea- EMAIL me with your size and I’ll get you your shirt this week. Then next week we’ll all wear them and record our times on the back. FUN!
Also, be sure to take advantage of our new class offerings- Youth Fitness classes forming now, Mobility on Monday and Wednesdays at 4pm, and another Strongman session on Wednesday night at 6:30 pm. 2023 is looking real fit.
Here comes week two of our Andal cycle. For those of you that took the 5s for a ride last week, I’m sure you realized just how hard they are. This is why having the appropriate numbers provided to you is SO damn important. Don’t guess- let your Coaches prescribe your weights so you can just execute and win. This week we have 3s coupled with some straightforward metcons. Friday is the spiciness.
LET’S HIT IT!
Power Clean and Jerk (135#/95#)
30/25 Cal Row
20 DB Deadlift
15 DB Box Step-overs
10 Devils Press
10 Push Press (95#/65#)
10 Ring Dips
1 Rope Climb