Quote of the Week 1-16-2023

“Strength does not come from physical capacity. It comes from an indomitable will.”

NEWS

Welcome back friends!  First and foremost let me congratulate our own John “Moldy Lung” Lebrun on the birth of his child.  John- you’re a real one, an OG, and we love you brother.

This Thursday is our first “Girl WOD” of the year- so PLEASE wear your new girl shirts.  We will be writing our times on the back of these and wearing them for each girl of 2023.  If you haven’t picked yours up yet (totally free, my gift to you) then stop by Monday at 4:30 pm to grab it.  

This Friday is our first BOX NIGHT OUT of 2023 and we are going bowling folks!  Throwing some rocks at Coram Country Lanes at 5pm.  I am looking forward to completely embarrassing myself in the best way possible.   

PROGRAMMING

Oh, do you smell that?…  PR WEEK!  We are going hefty, hefty, hefty not wimpy for our Strength.  If you have worked your custom periodization given to you, then odds are very good you will PR.  Be certain to write up your achievements on our PR board and share these powerful moments with your Coaches so we can share on our social media.  You guys are the heroes of this story- let’s highlight your journey.  Again, our first girl WOD is “Angie” this Thursday and don’t sleep on the volume.   

LET’S GET IT!

Monday

Strength

Back Squat

6-6-3-3-1-1

Metcon

4 Rounds

200m Run

15 Thrusters (95#/65#)

10 Box Jumps

Tuesday

Strength

Bench Press

6-6-3-3-1-1

Metcon

AMRAP 12

20 Doubles

10 HSPU

5 Strict Ring Dips

1 Rope Climb

Wednesday

Strength

Deadlift

6-6-3-3-1-1

Metcon

21-15-9-15-21

Power Cleans (95#/65#)

T2B

Thursday 

Strength

Weighted Pull-up

6-6-3-3-1-1

Metcon

“Angie”

100 Pull-ups

100 Push-ups

100 Sit-ups

100 Air Squats

Friday

Strength

Strict Press

6-6-3-3-1-1

Metcon

1000m Row

50 DB Push Press (50#/35#)

30 Devils Press 

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