Quote of the Week 7-24-2023
“Strong people are harder to kill than weak people, and more useful in general.”
NEWS
Welcome back friends! Please see Coach Pinky this week to grab your Friends shirt. More gear coming soon- stay tuned. We will be hosting We Care Chiro this upcoming Wednesday. Come on down for some adjustments and fun. These guys know their stuff so be sure to pick their brains and let’s all keep ourselves moving well.
PROGRAMMING
Here comes our big PR week. Heavy every damn day. Our Metcons are straight up classic CrossFit with our Member of the Month WOD Monday and “Nicole” Friday. Give Kalli an extra pound for us this week.
LET’S GET AFTER IT!
Monday
Strength
15 Mins Establish
1RM Back Squat
Metcon
“Kalli Bear”
3 Rounds
12 Power Cleans (95#/65#)
12 Push-ups
12 Box Jumps
12 Pistols
15/12 Cal Row
Tuesday
Strength
15 Mins Establish
1RM Strict Press
Metcon
21-15-9
HSPU
DB Box Step Overs (50#/35#)
KBS
Wednesday
Strength
15 Mins Establish
1RM Deadlift
Metcon
1-2-3-4-5-6-7-8-9-10
Power Snatch (135#/95#)
Sit-ups x2
Thursday
Strength
15 Mins Establish
1RM Bench Press
Metcon
AMRAP 15
30 Doubles
10 DB Jerks (35#/20#)
8 Ring Dips
10 HR Push-ups
Friday
Strength
15 Mins Establish
1RM Weighted Pull-up
Metcon
“Nicole”
AMRAP 20
400m Run
Max Unbroken Pull-ups