Blog Week of 5-5-2025

Quote of the Week 5-5-2025

‍

“Freedom is essential…but the most essential freedom is the freedom from fear. Our job is to fight to make sure the vulnerable are protected and can live without fear. Because they are us and we are them.”

‍

NEWS

‍

Welcome back friends! The gym just celebrated our 14th birthday. Damn how the time goes quickly. If you are reading this right now thank you- thank you for the support and love throughout this journey. Feeling nostalgic on this anniversary so If there has been a moment that has stood out to you over your time with us please, LET ME KNOW HERE. Even just a single word of a fond memory would be amazing.  

‍

PROGRAMMING

‍

New month, new cycle. We are getting YUGE folks with our hypertrophy focused Aphrodite Cycle- Front Squat, DB Row, Bench Press, Deadlift, and DB Strict Press. Expect lots of volume and anticipated soreness.  

‍

LET’S GET AFTER IT!

‍

Monday

Strength

Pause Front Squats

8-8-8-8

Metcon

AMRAP 20

1 Round “Cindy”

1 Round “DT”

Cindy= 5 Pull-ups, 10 Push-ups, 15 Squats

DT= 12 Deadlifts (155#/105#), 9

Hang Power Cleans, 6 Push Jerks

Tuesday

Strength

Pause Bench Press

8-8-8-8

Metcon

21-15-9

HSPU

Power Snatch (CC)

Sit-ups x2

Wednesday 

Strength

Pause DB Row

8-8-8-8

Metcon

10 Rounds

100m Run

1 Burpee

2 Pull-ups

1 Burpee-Pull-up

Thursday 

Strength

Pause DB Strict Press

8-8-8-8

Metcon

EMOM 12

3 STOH (CC Heavy)

With remaining time

As many Doubles as possible 

Scored for Doubles 

Friday

Strength

Pause Deadlift

8-8-8-8

Metcon

3 Rounds 

30 Wallballs

20 DB Box Step Ups

10 DB Sit-ups

‍