Blog Week of 7-24-2023

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