Quote of the Week 3-11-2024

“You dream. You plan. You reach. There will be obstacles. There will be doubters. There will be mistakes. But with hard work, with belief, with confidence and trust in yourself and those around you, there are no limits.”

NEWS

Welcome back friends! This past Thursday was the 24.2 Open announcement and my friend heard that the WWE champ Seth Rollins was going to be doing the broadcast. Even though he has no interest in CrossFit, he tuned in and texted me as we watched together. For those of you not in the know, the announcement took place in a garage gym with maybe twenty spectators. Seth Rollins has 4.6 million Instagram followers and performs in front of crowds of hundreds of thousands of people. The energy did NOT match. The camera work was shaky. It was just not so hot overall. 

So as we are watching my friend texts me, “Is it always this sh*tty?” to which I immediately replied, “Yep”. 

I originally had this whole big blog post typed out that was super negative about HQ and all my disappointments in them but you know what- Instead I just want to thank you all for giving us such an amazing Community, such positive support, and such camaraderie despite whatever happens at HQ. We are the damn thing. Love you all and THANK YOU!  

PROGRAMMING

Week two of our Hera Cycle and we are hitting some heavy 3s. Straightforward, classic CrossFit grinders for you all. We should all be geared up for our last Open WOD, then ready to get back to the good stuff. The weather is getting nicer and I am ready to start programming great outdoor WODs, getting back to Sunday Steps, and another Skills and Drills seminar. 

HERE WE GO FOLKS!

Monday

Strength

OHS

3-3-3-3-3

Metcon

AMRAP 12

6 Burpees

10 MBC

12 Sit-ups

Tuesday

Strength

DB Strict Press

3-3-3-3-3

Metcon

60/50 Cal Row

50 HR Push-ups

40 DB STOH (CC)

30 HSPU

20 Ring Dips

10 Devils Press

Wednesday 

Strength

Chin-ups

3-3-3-3-3

Metcon

21-15-9

Hang Snatch (CC)

C2B

30 Doubles Before and After Each Round

Thursday 

Strength

Power Snatch

3-3-3-3-3

Metcon

3 Rounds

25 Wallballs

400m Run

15 Step-ups Medball Overhead

Friday

Strength

Close Grip Bench Press

3-3-3-3-3

Metcon

Buy In: 50 Sit-ups

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

T2B

KBS

Box Jumps

Cash Out: 50 Sit-ups

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