Blog Week of 3-31-2025‍

Quote of the Week 3-31-2025

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“You have power over your mind, not outside events. Realize this, and you will find strength."

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NEWS

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Welcome back friends! Our first ever Community Cup has been so much fun guys- I can’t thank you all enough for making this a great experience. Everyone pushed themselves, talked a LOT of sh*t all in good fun, and showed us what makes this Community the best damn one around. Much love to everyone who played along and especially our Spirit and Team Captains- I couldn’t do any of this without you guys. Cheers to this year and a new tradition. Our next focus- MURPH!

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PROGRAMMING

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New quarter, new month, new cycle. Welcome to our Demeter Cycle- Squat Snatch, Squat Clean, Split Jerk, Pendlay Row, and Core work. Lots of strict movements this week. We are looking to get these oly movements crispy! 

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LET’S GET AFTER IT!

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Monday

Strength

EMOM 10

3 Split Jerk

Metcon

6 Rounds

200m Run

5 DB Z-Press (CC) 

5 DB Floor Press

5 Ring Dips (Strict) 

Tuesday 

Strength 

EMOM 10

3 Squat Snatch

Metcon

Buy In: 50/40 Cal Row

30 KBS

Then

9-7-5

Squat Snatch (HEAVY CC)

MU

Then

Cash Out: 30 KBS

50/40 Cal Row

Wednesday 

Strength

EMOM 10

3 Pendlay Row

Metcon

AMRAP 18

9 Box Jumps

9 Burpee-Pull-ups

3 Wall Walks

36 Doubles

1 Rope Climb

Thursday 

Strength

EMOM 10

3 Squat Clean

Metcon

“Grace”

30 C&J (135#/95#)

Friday

Strength

Core Circuit 

Metcon

50-40-30-20-10

Walking Lunges

Sit-ups

10-8-6-4-2

T2B (Strict) 

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