Quote of the Week 4-14-2025
“Success isn't always about greatness. It's about the little things that add up”
NEWS
Welcome back friends! I thought it would be useful to share some important links this week;
MURPH- the biggest party of the year. Please share with friends and family we want a BIG turnout this year.
FOUNDATIONS- this is for any of your colleagues who you think would benefit from our services. Complete beginner classes done one-on-one or in a small group setting with me teaching all the basics of fitness.
OBSESSED THREADS- Here is all our gear for sale, updated all the time. Expect a new drop next week…
TRACK- this is how most of us have been tracking all our workouts. PR week coming up so now is a great time to hop on.
Sharing these links with like-minded friends is really the best way to support our mission- your help is SO appreciated!
PROGRAMMING
We are looking at some HEAVY singles this week folks. Time to turn up the dial big time. “Helen” Monday will make sure we are still moving fast and ready for Murph.
LET’S GET IT!
Monday
Strength
EMOM 10
1 Pendlay Row (AHAP)
Metcon
“Helen”
3 Rounds
400m Run
21 KBS
12 Pull-ups
Tuesday
Strength
EMOM 10
1 Squat Snatch (AHAP)
Metcon
30-20-10
Pistols
Single Arm Devils Press (CC)
DB Box Step-Overs
Wednesday
Strength
EMOM 10
1 Split Jerk (AHAP)
Metcon
21-15-9
Row (Cals)
HSPU
3-3-3
STOH (AHAP Unbroken)
Thursday
Strength
Core Circuit
Metcon
AMRAP 16
1 Hang Clean (AHAP)
2 Bar MU
4 T2B (Strict)
8 Sit-ups
16 Doubles
1 Rope Climb
Friday
Strength
EMOM 10
1 Squat Clean (AHAP)
Metcon
3-6-9-12-15…
Deadlift (CC)
Wallballs
12 Min Cap
Continue adding 3 Reps
Until time is reached