Quote of the Week 3-4-2024

“We all experience one pain or the other- the pain of discipline or the pain of regret- but the difference is that the pain of discipline weighs only ounces while the pain of regret weighs tons.”

NEWS

Welcome back friends! The Open is upon us and it is always fun and rewarding to hit them as our Saturday Mash. As tradition dictates- our last Open will be an Ice Cream Social- please start inviting friends and family now! 

This week we get to hit our Member of the Month WOD in honor of Amado. Amado is one of our Personal Training clients who is getting CRAZY results- a shout out to Coach Melissa for working with him 3x a week and making him a total butt-kicker. If you guys have any friends that you can’t seem to convince to try CrossFit, maybe a Personal Training session would work for them. For all of March, if you bring a friend we can get you one PT session on the house- spread the word!

PROGRAMMING

New month, new movements; welcome our “Hera Cycle”-  OHS, Close Grip Bench, DB Strict Press, Power Snatch, and Chin-ups. This is a very olympic lifting cycle focus so prepare yourselves to pick things up and squat with them a lot. I am actually scaling back our Metcons a bit to make room for recovery towards our Open WODs. That does NOT mean this week is easy, oh no no no.  

LET’S GET AFTER IT!

Monday

Strength

Close Grip Bench Press

5-5-5-5-5

Metcon

3 Rounds

400m Run

10 Burpee-T2B

10 Box Jumps

Tuesday

Strength

Chin-ups

5-5-5-5-5

Metcon

AMRAP 18

21 Cal Row

15 C2B

9 Bar MU

15 DB Thruster (CC)

21 Devils Press

Wednesday 

Strength

Power Snatch

5-5-5-5-5

Metcon

“Elizabeth”

21-15-9

Cleans (135#/95#)

Ring Dips

Thursday

Strength

DB Strict Press

5-5-5-5-5

Metcon

“The Amado”

3 Rounds

1 Minute Each Movement

Rowing Cals

Bench Press

Lunges

Ring Rows

Scored for Total Reps

Friday

Strength

OHS

5-5-5-5-5

Metcon

EMOM 10

1 Squat Snatch (CC Heavy)

With remaining time max

Wallballs

Scored for total Wallballs 

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