Quote of the Week 6-24-2024

“The real workout starts when you want to stop.”

NEWS

Welcome back friends! Lots of fun and exciting upcoming events at the 631. Let’s hit a box night out this upcoming Friday at the park for Movies In The Moonlight. Bring your friends and family to watch “Shrek” with us after our 5pm evening class. Hope to see you all there.

PROGRAMMING

Peak week let’s goooooo! PRs on our mile and row. A girl Wednesday. Two competition style WODs and banging Strength work. This is it- summer is here and we should be ready.

LET’S HIT IT FOLKS!

Monday

Strength

4 Sets Tabata

Air Squats

4 Sets Tabata

Pistols

4 Sets Tabata

Goblet Squat

Metcon

“BBQ-Sauce”

Buy In: 50 Air Squats

5 Rounds

30 Doubles

20 Lunges

15 Sit-ups

10 Strict HSPU

5 Burpees

1 Rope Climb

Cash Out: 50 Air Squats

Tuesday

Strength

PR 1000m Row

Metcon

“Practical Joker”
10-9-8-7-6-5-4-3-2-1:
Deadlifts (CC)
Toes to Bar 

Direclty Into…

1,000/800 Meter Row 

Time Cap: 15 Minutes 

Wednesday 

Strength

PR Mile Run

Metcon

“Nancy”

5 Rounds

400m Run

15 OHS (95#/65#)

Thursday

Strength

4 Sets Tabata

Ring Row

4 Sets Tabata 

Pull-ups

4 Sets Tabata

High Hang Clean

Metcon

10-9-8-7-6

Hang Clean (CC)

Pull-up

5-4-3-2-1

Hang Snatch

Strict Pull-up

Friday

Strength 

4 Sets Tabata

Push-ups

4 Sets Tabata

Wall Walks

4 Sets Tabata

DB Floor Press

Metcon

21-15-9

DB Push Press

Reverse Burpees 

DB Box Step Ups

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