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