Blog Week of 11-17-2025

Quote of the Week 11-17-2025

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“Slow is Smooth, Smooth is Fast”

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NEWS

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Welcome back friends! A huge thank you to all who ran and helped out with our Punk Rock Run. When we do it, we do it big! This wasn’t just a run, it was a charity fundraiser that will help youth and families all across our communities. Thank you for showing up, supporting the cause, and for an absolute blast of a day. Even bigger next year…

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Please sign up for our HOLIDAY PARTY! Dinner and venue is on me, just bring your own booze and desserts. PLEASE bring friends and family- the more the merrier. Just please have each guest fill out our sign up form so I know how much food to get. Should be great fun as always.

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PROGRAMMING

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Getting serious for a nice 1RM max week on our non-traditional movements. Form first, then weight. Let’s see how far we have come and be sure to celebrate your wins!

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HERE WE GO!

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Monday

Strength

15 Mins Establish 1RM 

OHS

Metcon

10 Rounds

1 OHS

5 T2B

10 Wallballs 

Tuesday

Strength

15 Mins Establish 1RM 

Push Press

Metcon

21-15-9

HSPU

Box Jumps

3-3-3

Clean And Jerk (AHAP)

Wednesday 

Strength

15 Mins Establish 1RM 

Chin-up

Metcon

6 Rounds

200m Run

6 Burpee-Pull-ups

Thursday

Strength

15 Mins Establish 1RM 

Close Grip Bench

Metcon

50-40-30-20-10

Doubles

10–8-6-4-2

DB Push Press (AHAP)

10-10-10-10-10

HR Push-ups

8-8-8-8-8

Strict Ring Dips

Friday

Strength

15 Mins Establish 1RM 

Power Snatch

Metcon

Buy In:50/40 Cal Row

9-7-5

Squat Snatch (AHAP)

Bar MU

Cash Out: 50 Sit-ups

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