Quote of the Week 5-1-2023

“Life doesn’t start after the obstacles: Life is the obstacles.”

NEWS

Welcome back friends!  And welcome to May- my goodness 2023 training is coming along nicely.  I honestly had so much fun Coaching our skills and drills last week.  I think we should add some specialty skills courses where I come in and teach a seminar on specific skills- what movement would you guys like to see first?

Friendly reminder- MURPH!

A BIG congrats to our amazing Strongman crew.  Just a bunch of great guys and gals who crushed the competition Saturday.  It is an honor and privilege to be surrounded by such savages.  

I feel the need to say this- it is very easy in this business to get lost in chasing tuition payments, or cleaning the bathrooms, or a million other frustrating aspects of running a business. But two weekends ago I had the opportunity to Coach an ex-CrossFitter, ex-Olympic lifter turned bodybuilder to win the overall. Then, this weekend I got to be part of our Strongman team which had a podium finish in every class. I am truly lucky and blessed to be able to do what I love, all while still running my non-profit. I owe all of you guys; my generous and amazing supporters, all the gratitude in the world. Thank you for making me a very lucky man.  

PROGRAMMING

Here comes a big PR week.  To add a top hat to this thing we get to hit Peggy’s Member of the Month WOD Friday- PR our Back Squat, Strict Press, and Deadlift.  Eat up folks- we are going to need the calories.  We are also continuing our “Murph” prep by adding in some vested WODs.

LET’S HIT IT HARD FRIENDS!

Monday

Strength

15 Mins Establish

1RM Squat Clean

Metcon

10-20-30

Wallballs

T2B

HR Push-ups

*Wear A Vest*

Tuesday

Strength

15 Mins Establish

1RM Split Jerk

Metcon

21-15-9

HSPU

KBS

1 C&J AHAP Before & After Each Round

Wednesday 

Strength

15 Mins Establish

1RM Pendlay Row

Metcon

9 MU

500m/400m Row

15 CTB

500m/400m Row

21 Pull-ups

500m/400m Row

Thursday

Strength

15 Mins Establish

1RM Squat Snatch

Metcon

3 Rounds

10 Devils Press (35#/20#)

10 DB Box Step Overs 

10 DB Sit-ups

*Wear A Vest*

Friday

Metcon

“The No No”

Buy In: 5k Run (just kidding no no no)

15 Mins

1RM Back Squat

15 Mins

1RM Strict Press

15 Mins

1RM Deadlift

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