Quote of the Week 3-6-2023
“Never give up on a dream just because of the time it will take to accomplish it. Time will pass anyway.”
NEWS
Welcome back friends! Thank you all for a great OPEN season- I am very happy it is over. This Friday is our Box Night Out event and we are hitting our yearly Dodgeball Tournament at the Heritage Center! Please bring friends and family to share in this fun night. The more the better. This is what makes our Community special- let’s show it off.
PROGRAMMING
This week starts our Dimacari Cycle- OHS, Close Grip Bench, DB Strict Press, Power Snatch, and Weighted Chin-ups. Last change to EMAIL me your numbers! These moves are not only taxing on our musculature, they are hell on our central nervous system. This means that for the next four weeks recovery of every kind must be a priority. Don’t get burned out friends. Sleep, hydration, nutrition, and walks. Our Metcons are simple, straightforward, and elegant. I encourage you to compare them with the mess that was the OPEN programming and ask yourself which programming would create more long term, positive steps towards health and longevity? You know my answer.
LET’S HIT IT HARD THIS WEEK FOLKS!
Monday
Strength
OHS
5-5-5-5-5
Metcon
5 Rounds
200m Run
5 OHS (95#/65#)
10 T2B
Tuesday
Strength
Close Grip Bench Press
5-5-5-5-5
Metcon
AMRAP 14
2 Bar MU
4 Ring Dips
6 HSPU
8 Push-ups
20 Doubles
Wednesday
Strength
Power Snatch
5-5-5-5-5
Metcon
21-15-9
Power Snatch (95#/65#)
Bar Facing Burpees
Thursday
Strength
DB Strict Press
5-5-5-5-5
Metcon
21 Cal Row
15 Devils Press (50#/35#)
9 DB Thrusters
15 Devils Press
21 Cal Row
Friday
Strength
Weighted Chin-up
5-5-5-5-5
Metcon
Buy In: 800m Run
50 Box Jumps
50 KBS
50 Sit-ups
50 Walking Lunges
Cash Out: 800m Run