Quote of the Week 1-1-2024

“Approach the New Year with resolve to find the opportunities hidden in each new day.”

NEWS

Welcome back friends! And welcome to a brand new year. 2024 is going to be our JAM! I have written out the programming for the entire year and am looking forward to tackling these new cycles with you. This year I plan on having the biggest Murph we have ever hosted, will expand our footprint and open a second location (again haha), and, God willing, help as many people as possible live lives that they love in bodies they are proud of. Personally, I will be Coaching a lot more. I will also be running a new program on Sundays called- Sunday Steps…stay tuned. 

PROGRAMMING

This week I put together four of the most straightforward classic CrossFit tests you could imagine. Coupled with some heavy singles on our Strength movements, we are taxing all areas of our fitness. This will set the stage for our new periodizations beginning next week, as well as our first cycle- the Zeus Cycle. Hope you’re ready and excited!

HERE WE GO 2024!

Monday

HAPPY NEW YEAR!

Tuesday

Strength

Back Squat

15 Minutes

Build to a Heavy Single

Metcon

4 Rounds

400m Run

15 Thrusters (CC)

10 T2B

Wednesday 

Strength

Bench Press

15 Minutes

Build to a Heavy Single

Metcon

AMRAP 20

5 Pull-ups

10 Push-ups

15 Sit-ups

20 Doubles

Thursday

Strength

Deadlift

15 Minutes

Build to a Heavy Single

Metcon

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

Power Cleans (CC)

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

HSPU

Friday

Strength

Strict Press

15 Minutes

Build to a Heavy Single

Metcon

Buy In: 1000m/800m Row

50 KBS

40 Box Step-Overs

30 Burpees

20 Strict KTE

10 Strict Chin-ups

5 Bar MU

Cash Out: 5 Rope Climbs

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