Blog Week of 7-17-2023

Quote of the Week 7-17-2023

“Do not spoil what you have by desiring what you have not; remember that what you now have was once among the things you only hoped for.”

NEWS

Welcome back friends! Who is in for our Movie Night- July 21st, sundown, at Heritage Park? Come through for food trucks and fun. 

We are also hooking you guys up with some adjustments from WE CARE CHIRO on Wednesday, July 26th from 4pm-6pm. Any of our members can come down to the gym, get checked out, and mobilized. Take advantage of these membership perks folks! 

Friends shirts for sale- see Pinky for your gear.

PROGRAMMING

Week three of our current cycle brings us 15 minute EMOMs which feel like two hours each. Go heavy. Hear me? GO HEAVY! Once again we are incorporating some Strongman movements into our Metcons. I have been mixing these bad boys into our Monster Mash Saturdays too- love it or hate it? Let me know!

LET’S GET BUSY PEOPLE!

Monday

Strength

EMOM 15

1 Back Squat (AHAP)

Metcon

10 Rounds

100m Run

3 Axle Zercher Squats (95#/65#)

3 Axle C&J

Tuesday

Strength

EMOM 15

1 Weighted Pull-up (AHAP)

Metcon

3 Rounds

10 Devils Press (50#/35#)

10 DB Box Step Overs

10 CTB

Wednesday

Strength

EMOM 15

1 Strict Press (AHAP)

Metcon

AMRAP 15

30 Doubles

100m DB Farmers Walk

8 HSPU

10 D-ball Over Shoulder

6 Ring Dips

Thursday

Strength

EMOM 15

1 Deadlift (AHAP)

Metcon

1000m/800m Row

50 Air Squats

30 Alt DB Snatch (50#/35#)

50 Walking Lunges 

Friday

Strength

EMOM 15

1 Bench Press (AHAP)

Metcon

4 Rounds

200m Run

10 DB Floor Press (50#/35#)

10 Pull-ups