Blog Week of 4-3-2025

‍Quote of the Week 4-3-2025

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“Be stronger than your excuses”

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NEWS

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Welcome back friends! Boy, oh boy the Community Cup is upon us!  The first WOD was a total BLAST. Remember- you guys have all week to do/redo it and submit scores to your team leaders. Your Coaches will give you some dedicated time during the week to hit it as well. We also will be hitting this week’s weekly challenge; as many team calories as possible burned on the assault bike in twenty minutes. Finally, our week will wrap up with a water/ beer pong tournament Friday night. Let’s have some fun folks!

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PROGRAMMING

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New week, new month, new cycle. Let’s gear up for our Hera Cycle- OHS, Close Grip Bench, DB Strict Press, Power Snatch, and Chin-up. This month will set us up for next month's dedicated Oly lifting. HARD Metcons, a girl to wrestle with, and the Community Cup’s challenges will make this week one where we will all earn our carbs. Can’t wait!

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HERE WE GO!

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Monday

Strength

Close Grip Bench Press

5-5-5-5-5

Metcon

3 Rounds

400m Run

8 Burpee-T2B

10 Box Jumps

Tuesday

Strength

Chin-ups

5-5-5-5-5

Metcon

AMRAP 18

21 Cal Row

15 C2B

9 Bar MU

15 DB Thruster (CC)

21 Devils Press

Wednesday 

Strength

Power Snatch

5-5-5-5-5

Metcon

“Elizabeth”

21-15-9

Cleans (135#/95#)

Ring Dips

Thursday

Strength

DB Strict Press

5-5-5-5-5

Metcon

“FGB Style” 

Rowing Cals

DB Push Press (Light CC) 

Walking Lunges

KBS

Sit-ups 

Friday

Strength

OHS

5-5-5-5-5

Metcon

EMOM 10

1 Squat Snatch (CC Heavy)

With remaining time max

Wallballs

Scored for total Wallballs 

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