Quote of the Week 3-18-2024

“You can’t climb the ladder of success with your hands in your pockets.”

NEWS

Welcome back friends! The Open and our yearly Ice Cream Social has come and gone. How about this deal- next year we host it in our brand new facility? I am getting CRAZY excited about it.

PROGRAMMING

Here comes the PRs folks! Fran Monday, bangers all week, and big boy and girl weights for our Strength. This is going to be a damn good time… 

LET’S GET AFTER IT!

Monday

Strength

OHS

6-6-3-3-1-1

Metcon

“Fran”

21-15-9

Thrusters (95#/65#)

Pull-ups

Tuesday

Strength

Close Grip Bench Press

6-6-3-3-1-1

Metcon

8 Rounds

100m Run

5 Box Jumps

1 Rope Climb

Wednesday 

Strength

Power Snatch

6-6-3-3-1-1

Metcon

AMRAP 10

1 Squat Snatch (CC)

2 OHS

3 Burpees Over Bar

Rest 2 Minutes

AMRAP 4

Power Snatch

Thursday

Strength

Chin-up

6-6-3-3-1-1

Metcon

3 Rounds

500m/400m Row

21 KBS

12 Renegade Rows (CC)

Friday

Strength

DB Strict Press

6-6-3-3-1-1

Metcon

AMRAP 12

6 T2B

8 DB STOH

10 Sit-ups

8 Ring Dips

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