Quote of the Week 12-18-2023

“Nothing will work unless you do.”

NEWS

Welcome back friends! A big thank you to all who attended our Holiday Party. It was my pleasure to treat you guys with some good food and fun. Such a beautiful tradition and way to wrap up the year.

We have another holiday event planned for this upcoming Saturday- FESTIVUS! Our own Dr. Tom Crusher (heir to the Tom’s of Maine toothpaste dynasty) will be bringing the Festivus pole made of aluminum due to its high strength-to-weight ratio. Reverend Marty-Marts will be running the “Airing of Grievances” and we have a special guest in attendance who will head up our “Feats of Strength”. After our 9am Strongman we will then all participate in the 12 Days of CrossFit WOD, as is tradition. Then we feast- we are all headed to Struggletown BBQ to devour. Hope to see you all there!

PROGRAMMING

This week we PR our conditioning movements then get a sick pump on some bodybuilding fun. Next week we are preparing for all Metcons so let’s squeeze the most out of the weights. New year is right around the corner.  

LET’S GET AFTER IT!

Monday

Strength

PR Mile Run

Metcon

3 Rounds

400m Run

21 Thrusters (CC)

12 MedBall Sit-ups

Tuesday

Strength

PR 1000m Row

Metcon

27 Calorie Row

21 Pull-ups

15 Power Snatch (CC)

9 MU

15 Power Snatch

21 Pull-ups

27 Calorie Row

Wednesday 

Strength

Bench Press

10-10-10

Metcon

AMRAP 15

30 Doubles

15 HR Push-ups

10 HSPU

5 Ring Dips

Thursday

Strength

Front Squat

10-10-10

Metcon

4 Rounds

10 Devils Press (CC)

10 DB Step Overs

10 DB Front Squats

1 Rope Climb

Friday

Strength

DB Row

10-10-10

Metcon

Buy In: 25 Burpees

50 Sit-ups

50 Box Jumps

50 T2B

50 KBS

Cash Out: 25 Burpees

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