Blog Week of 11-6-2023

Quote of the Week 11-6-2023

“Push harder than yesterday if you want a different tomorrow.”

NEWS

Welcome back friends! There is A LOT happening this month including the launch of a brand new class, updates on our second location, two new Coaches, and tons of new merch. But this week we are fully focused on Saturday’s WOD- our 2nd Annual Turkey Trot! Get your tickets now folks. Saturday, Nov 18th at Heritage Park. Let’s all turn out for this fun and meaningful charity event.

PROGRAMMING

Brand new month, brand new cycle…here comes the Secutor Cycle- OHS, Close Grip Bench Press, Power Snatch, Push Press, Chin-ups. Do not sleep on these neurologically demanding movements ladies and gents. These things are going to put a hurting on us. Time to get STRONG. 

LET’S CRUSH THIS NEW CYCLE!

Monday

Strength

Push Press

5-5-5-5-5

Metcon

9-7-5

Strict HSPU

MU

Strict Ring Dips

1 Rope Climb After Each Round

Tuesday

Strength

OHS

5-5-5-5-5

Metcon

10 Rounds

100m Run

5 OHS (75#/55#)

Wednesday 

Strength

Close Grip Bench

5-5-5-5-5

Metcon

AMRAP 14

7 Box Jumps

7 HR Push-ups

7 KBS

21 Doubles

Thursday 

Strength

Chin-ups

5-5-5-5-5

Metcon

500m Row

40 Renegade Rows (35#/20#)

30 Pull-ups

20 Alt DB Snatch

10 Single Arm Devils Press 

Friday

Strength

Power Snatch

5-5-5-5-5

Metcon

21-15-9

Deadlifts (225#/155#)

Burpees Over Bar

Wallballs