Quote of the Week 7-8-2024

“You have to think about it before you can do it. The mind is what makes it all possible.”

NEWS

Welcome back friends! I am hosting another movie night this upcoming Friday, July 12th in the park. Come watch Top Gun with me and eat at our 11 food trucks. World’s best Community!

I am going to be setting up new goal review sessions with each of you guys where we will sit and chat together. Book your appointment with me HERE! I am very much looking forward to taking you all to the next level.

PROGRAMMING

Week two of our back to basics cycle and we are hitting triples. Go heavy folks. We are up against a girl on Tuesday so expect tons of pull-ups. Time to show off our new conditioning. 

LET’S GET AFTER IT!

Monday

Strength

EMOM 12

3 Deadlift

Metcon

21-15-9

Deadlift (CC)

Doubles x3

Wallballs x2

Tuesday

Strength

EMOM 12

3 Weighted Pull-ups

Metcon

“Nicole”

AMRAP 20

400m Run

Max Pull-ups

Wednesday 

Strength

EMOM 12

3 Bench Press

Metcon

9-15-21

Push Press (CC)

21-15-9

Burpees Over Bar

15-9-21

T2B

Thursday

Strength

EMOM 12

3 Back Squat

Metcon

AMRAP 15

5 Devils Press (CC)

5 DB Box Step Overs

5 DB Thruster

Friday

Strength

EMOM 12

3 Strict Press

Metcon

50/40 Cal Row

20 Strict Ring Dips

25/20 Cal Row

30 Strict HSPU

10/8 Cal Row

40 HR Push-ups 

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