Quote of the Week 2-12-2024

“If something stands between you and your success, move it.”

NEWS

Welcome back friends! A bunch of you guys are at HomeRun Tim’s Make-a-wish Polar Plunge right now. THIS IS WHAT IT IS ALL ABOUT! Seeing the donations roll in made me reflect on our shared values and how proud I am of this Community of fun and supportive people. 

It also made me get very clear about some things- IDGAF about how many Instagram followers the gym has. I don’t care about BS sponsorships or pushing products. I’m not posting selfies and training reels. I am not scrounging around looking to poach members from other gyms or running bait and switch advertisements. I have my hundred, hardworking, successful members who show our gym and each other loyalty and respect.  

YOU guys are the heroes of this story, not me. Coming up on our 14th year I think we are onto something. Love you guys- can’t wait to see what the next decade and a half brings. 

PROGRAMMING

BANGERS in week two of our Poseidon Cycle. All threes all week looking to get to around 90% of a 1RM. We are up against a good mix of short and longer Metcons with an emphasis on perfect form- especially on those multi-joint movements. Use your Coaches!

LET’S GET AFTER IT!

Monday

Strength

Push Press

3-3-3-3-3

Metcon

21-15-9

HSPU

9-7-5

STOH (CC Heavy)

50-30-10

Doubles

1-1-1

Rope Climbs

Tuesday

Strength

Power Clean

3-3-3-3-3

Metcon

21/18 Cal Row

15 Power Cleans (CC)

9 MU

15 Power Cleans

21/18 Cal Row

Wednesday

Strength

DB Bench Press

3-3-3-3-3

Metcon

6 Rounds

200m Run

5 T2B

5 Ring Dip

5 HR Push-ups

Thursday

Strength

DB Row

3-3-3-3-3

Metcon

AMRAP 12

4 Hang Snatch (CC)

8 Pull-ups

4 Box Jumps

2 Strict Pull-ups

Friday

Strength

Front Squat

3-3-3-3-3

Metcon

AMRAP 18

40 Air Squats

30 Lunges

20 Sit-ups

10 Burpees

1 Cluster (CC AHAP)

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