Quote of the Week 6-19-2023
“Darkness cannot drive out darkness, only light can do that.”
NEWS
Welcome back friends! This week we are officially beginning enrollment for our 8 Week Strongman Intensive Clinic. This program offers three Coach-led classes a week, a competition day on each Saturday, and your own custom Programming. If you would like to know more check us out HERE.
For our new summer hours we are combining our Friday evening classes into one superclass at 5pm! Big, fun class sizes are key, especially when the weekend is right around the corner.
PROGRAMMING
Here comes our big Competition WOD Week. As most of you guys know, twice a year we go all out with our Metcons and hit purely old school CrossFit WODs for an entire week. We typically line this week up with our conditioning cycles (makes sense right?) so we can really show off our gains. These things are LONG compared to what we have been up against recently, so slow your roll and breathe through them. Oh yea, you do see a “Monster Mash” programmed on a day other than Saturday…
LET’S GET AFTER IT!
Monday
Metcon
“Macho Mile”
4 Rounds:
400 Meter Run
3 Rounds of “Macho Man” (155/105)
1 Round of “Macho Man”:
3 Power Cleans + 3 Front Squats + 3 Push Jerks
Tuesday
Metcon
“Linchpin”
2 Rounds
80 Double-unders
30 HR Push-ups
30 Pull-ups
30 HSPU
20 Knees-to-elbows, strict
Wednesday
Metcon
“Monster Mash”
5 Rounds
4 Squat Cleans (185#/135#)
3 Push Jerks (185#/135#)
2 Rope Climbs
3 Minutes Rest
3 Rounds
20 Power Snatch (95#/65#)
10 Burpees, bar-facing
3 Minutes Rest
4 Rounds
30 Doubles
30 Air Squats
Thursday
Metcon
“Main Site”
5 Rounds
Lunge 30 feet
10 Ring Dips
15 HSPU
5 Devils Press (50#/35#)
Friday
Metcon
“Mayhem”
3 Rounds
10 Muscle Up
500m Row
Rest 2 Minutes
3 Rounds
10 Burpee Box Jump Overs
15 Pull-ups
25 Minute Cap