Blog Week of 11-9-2026

Quote of the Week 11-9-2026

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“Do not be overheard complaining- not even to yourself”

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NEWS

Welcome back friends! We have now entered the dark days of November which in the gym world we joke calling it “No member November”. But not us right folks, not this year??? Keep Showing Up! This time of year gets busy fast. Schedules fill up, the damn holidays creep closer, work gets hectic, and it becomes very easy to tell yourself you’ll get back into a routine “next week.”

So this week’s reminder is simple: Keep showing up.

You do not need a perfect week. You do not need to train every day. You do not need to set a PR every time you walk through the door. You just need to keep the habit alive. Come in, move, lift something, get your heart rate up, see your friends, then do it again. That consistency is where progress comes from. And as always, thank you for continuing to choose Red Woods Fitness, trust our Coaching, and be part of this Community. We appreciate you. Now let’s keep working!

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PROGRAMMING

Big sets of heavy 3s all week. No joke metcons- we are dealing with Tommy Mac for Veterans Day followed by Nancy. Normal schedule Vets day. 

LET’S HIT IT!

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Monday

Strength

Close Grip Bench Press

3-3-3-3-3

Metcon

21-15-9

Power Clean (CC)

Ring Dips

Sit-ups x2

Tuesday 

Strength

Chin-ups

3-3-3-3-3

Metcon

AMRAP 12

1 MU

2 C2B Pull-ups

3 Pull-ups

4 T2B

5 KBS

6 Box Jumps

Wednesday 

Metcon 

“Tommy Mac”

2 Rounds For Time

12 Burpees

12 Thrusters (115/75 lb)

12 Burpees

12 Power Snatches (115/75 lb)

12 Burpees

12 Push Jerks (115/75 lb)

12 Burpees

12 Hang Squat Cleans (115/75 lb)

12 Burpees

12 Overhead Squats (115/75 lb)

Thursday

Strength

OHS

3-3-3-3-3

Metcon

“Nancy”

5 Rounds

400m Run

15 OHS (95#/65#) 

Friday

Strength

Push Press

3-3-3-3-3

Metcon

4 Rounds

40 Doubles

10 HSPU

2 Right Side TGU

2 Left Side TGU

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