Blog Week of 12-30-2024

Quote of the Week 12-30-2024

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“Fitness is the best gift you can give yourself". 

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NEWS

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Welcome back friends! I have decided to release the yearly calendar a bit differently this year; I will be laying out each programming block in month form and releasing them to members only over email. These calendars will serve as your training blueprint for the month ahead. They will include our next training cycle, priorities, training focus, when we will be hitting benchmark girl WODs, and our monthly Box Night Out dates. EMAIL ME HERE for your January copy.  

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PROGRAMMING

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EMOM 8s to ring in the new year. Everyone’s favorite WOD runs Tuesday- expect a full hour of bar work. I am so excited to dive into a fresh cycle starting next week but let’s squeeze as much juice out of the end of this year as possible. 

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HERE WE GO!

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Monday

Strength

EMOM 8

5 Power Cleans

Metcon

30-20-10

Pistols

T2B

Wallballs 

Weighted Sit-ups (20#/14#)

Tuesday

Metcon

“New Year’s Eve”

10- EMOM 5 Snatches (75#/55#)

9- EMOM 5 Squat Cleans

8- EMOM 5 Push Jerks

7- EMOM 5 Deadlifts

6- EMOM 5 Front Squats

5- AMRAP Snatches

4- AMRAP Squat Cleans

3- AMRAP Push Jerks

2- AMRAP Deadlifts

1- AMRAP Front Squats

Wednesday 

Metcon

“New Years Day 2025”

2025m Row

20 KBS

25 Lateral Burpees Over KB

20 KTE

25 Double Unders

20 TGU

25 KB Goblet Squats

200m Run

25 KB Front Rack Box Step Ups 

Thursday

Strength

EMOM 8

5 Front Squats

Metcon

AMRAP 15

30 Pull-ups

50 Thrusters (45#/35#)

30 Reverse Burpees 

Friday

Strength 

EMOM 8

5 Bench Press 

Metcon

AMRAP 15

5 HSPU

10 Box Jumps

5 Ring Dips

10 Power Snatches (CC) 

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