Red Woods Fitness | Blog Week of 2-17-2025

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February 16, 2025

Quote of the Week 2-17-2025

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“In your actions, don’t procrastinate. In your conversations, don’t confuse. In your thoughts, don’t wander. In your soul, don’t be passive or aggressive. In your life, don’t be all about business.”

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NEWS

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Welcome back friends! I figured I would brain-dump all the Community Cup FAQs in one spot this week- so here we go;

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The Community Cup is a four week long, in-house, friendly competition geared for all skill levels. The focus is FUN and fitness.

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Each week will have a theme (the good), a WOD (the bad), a group activity (the ugly), and a fun activity (the ridiculous). Athletes will have ALL WEEK LONG to do the WOD and can do them at any time they please. Meaning- you don’t need to make it to Saturday classes to do this, people!

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All Athletes will be broken up randomly into two teams during DRAFT NIGHT. One team will be run by Dipsy and the other by James. Each team will have a Spirit Captain assigned by yours truly as well. The teams will be fair and balanced.

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During Draft Night each team will get to pick a team name, design their custom T-shirt which comes with sign up, and strategize over the next four weeks. Coaches and I will offer special private sessions for each team to work on whatever skill they see fit.

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POINTS- points will be awarded based on participation, tracking of workouts, spirit, and exceptional effort. Notice- there is very little scoring based upon actual workout performance…

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THEMES- Here are the themes for each week;

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FEB 21- The Draft

4:45 pm- I will host a pre workout tasting party for everyone participating in the Cup. I will have a different pre workout drink to try each Friday and Saturday in the following weeks and we can vote on which one is best.

5 pm- We hit the Metcon ONLY- be stretched out and ready, come early if you want the Strength.

5:30 pm- DRAFT TIME. Teams will be chosen using a Plinko game, Coaches can “protect” one Athlete they desire on their team. I will assign Spirit Captains for each team, Spirit Captains can “protect” one Athlete each as well. I will then seed the teams with two to three Athletes each and then we get to drafting. Trades will be made, coercion and bribery may ensue, fun shall be had by all. With the teams established we will begin recruitment of more members onto each team.

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WEEK 1

The Good

Spirit participation-

The Gym Bro/ Gym Chick

Dress as ridiculous as possible as a classic gym bro or cardio bunny. Think spandex and cut off sleeves.

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The Bad

METCON 1

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The Ugly

20 Minutes to accumulate as many calories as possible on the bike- only one athlete can work at a time.

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The Ridiculous

Beer Pong Friday

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WEEK 2

The Good

Spirit participation-

‘Merica- USA themed week. Wear red white and blue, dress as Abe Lincoln or George Washington, bring in your pet bald eagle.

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The Bad

METCON 2

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The Ugly

Total poundage deadlift- entire team posts their max deadlift, all good attempts added together, winner is the team with the most pounds lifted.

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The Ridiculous

Donut eating contest Saturday.

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WEEK 3

The Good

Spirit participation-

Super Hero theme, you guys are superheroes everyday so dress up as your favorite. Rumor has it Marty is going Wonder Woman for this one.

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The Bad

METCON 3

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The Ugly

Total meters rowed in 5 minutes- each Athlete gets 5 minutes to accumulate as many meters on the rower as possible. Add them all up, the winner is the most team meters.

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The Ridiculous

Flip cup Friday

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WEEK 4

The Good

Spirit participation-

Bring a friend with crazy socks. Bring a friend for free. Wear some crazy socks. Make me laugh for bonus points.

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The Bad

METCON 4

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The Ugly

Average clean and jerk- every team member hits a big clean and jerk and then we divide by the number of athletes.

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The Ridiculous

Awards ceremony- one team will win the GOAT award. Big deal people.

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Any other questions please let me know- I am here to make this as fun as possible for everyone!

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PROGRAMMING

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Heavy singles oh my! Dare I say the best week of the month? Diane Tuesday, TGU struggle bus Wednesday, and a fast burner Friday is going to get us nice and ready for next week’s OPEN/ CUP shenanigans. Form over weight folks. Let’s see what we are made of.

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HERE WE GO!

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Monday

Strength

Front Squat

6-6-3-3-1-1

Metcon

8 Rounds

100m Run

2 Burpee-Pull-ups

1 Cluster (CC Heavy)