Quote of the Week 9-18-2023

“Great works are performed, not by strength, but by perseverance.”

NEWS

Welcome back friends! Lots to discuss so let’s get right into it- this past week we welcomed two new Athletes to our gym…both Seltzer and Snaps had their babies! Please send your love and congratulations to both of them this week.

Next up there is the matter of WOD-O-WEEN to explain. Here is the deal- it’s freaking FREE this year. I will have a dope t-shirt made up for sale but it isn’t required to purchase. Of course, your support would be very much appreciated. We are also going in-house but if you guys have a partner from another gym who wants to join you that is more than fine. We are taking the best WODs from the previous comps and mashing them into a hell of a day. More on this in the coming weeks.   

Finally, for the next few months we are doing a little experiment. Our Monday, Tuesday, Wednesday, and Thursday 6:30pm classes will be open gym. 4:30 and 5:30 will stay CrossFit as usual. During this new 6:30 time slot I would like to launch some new programs. If you are interested in some supplemental assistance work, bodybuilding programming, or advanced CrossFit programming please reach out HERE and I will get it to you! I think we can create something really fun in this space.

PROGRAMMING

Things get spicy this week with HEAVY singles on all our oly movements. Time to show off what we have been working for. Add weight every minute if you can. Our Metcons are specifically geared towards getting us ready for WOD-O-WEEN. Spooky stuff guys. 

LET’S GET IT!

Monday

Strength

EMOM 10

1 Squat Snatch

Metcon

1-2-3-4-5-6-7-8-9-10

Box Jumps

10-9-8-7-6-5-4-3-2-1

OHS (95#/65#)

Tuesday

Strength

EMOM 10

1 Pendlay Row

Metcon

3 Rounds

400m Run

12 Pull-ups

2 Bar MU

21 KBS

Wednesday 

Strength

EMOM 10

1 Squat Clean

Metcon

100/80 Cal Row

100 Wallballs

*Break Up Workload as Desired*

Thursday

Strength 

EMOM 10

1 Split Jerk

Metcon

21-15-9-15-21

HSPU

Doubles x2

1 Rope Climb

Before Each Round

Friday

Strength

Core Circuit 

Metcon

AMRAP 12

1 Power Snatch (AHAP)

2 Power Cleans

3 Deadlifts

4 T2B

5 Reverse Burpees

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