Blog Week of 12-1-2025

Quote of the Week 12-1-2025

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"Results happen over time, not overnight. Work hard, stay consistent”

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NEWS

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Welcome back friends! Right now, you guys are all going to sign up for our first ever- Competition Class! Running it this Friday, and the first Friday of each month moving forward. Here, we will talk about the mindset and skills required to compete in CrossFit, Hyrox, Races, and more. Expect lots of volume and lots of fun.

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After you sign up for this Friday, you get to register for our HOLIDAY PARTY! Join us for our yearly celebration of this killer Community. All are welcome, just please have each attendee fill out a registration. 

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PROGRAMMING

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New week, new month, new cycle; welcome to our Dionysus Cycle- Air Squat, Push-up, HSPU, Pull-up, Run, and Row. We are getting fast and furious this month for a full on conditioning cycle. This will keep us moving through the holidays and set us up for a fresh January to get strong. 

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HERE WE GO!

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Monday

Strength

8 Sets Tabata

Air Squat

Metcon

10-9-8-7-6-5-4-3-2-1

Cluster (CC)

T2B

1 Rope Climb After Each Set

Tuesday

Strength

8 Sets Tabata

Push-ups

Metcon

21-15-9

STOH (CC)

KBS

Box Jumps

Wednesday 

Strength

8 Sets Tabata

Pull-ups

Metcon

AMRAP 18

10 Alt DB Snatch (CC)

8 Renegade Rows

6 Single Arm Devils Press

4 CTB

2 Bar MU

Thursday

Strength

8 Sets Tabata

HSPU

Metcon

8 Rounds

100m Run

3 Ring Dips

1 C&J (CC)

20 Doubles

Friday

Strength

8 Sets Tabata

Cal Row

Metcon

10-20-30-20-10

Cal Row

Sit-ups

Walking Lunges

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