Blog Week of 7-7-2025

Quote of the Week 7-7-2025

‍

“A man who is a master of patience is master of everything else”

‍

NEWS

‍

Welcome back friends! I hope you all had an amazing July 4th and are ready for some more fun at the 631. Rumor has it new shirts are coming your way. The past few blogs have been filled with my ramblings so enjoy this short and sweet entry! Let me know if you prefer the short or long chats HERE. 

Looks like we will be rolling out our new summer schedule starting next week- keep an eye on your email. Thinking we move our 5pm Friday to a 4:30pm so it matches all the other class times. We also will be hitting Hyrox/Endurance Conditioning work on Mondays at the 6:30pm as well as Weight Vest Wednesday 6:30pm.

‍

PROGRAMMING

‍

Week two of our new cycle brings us EMOM 12s to contend with. These triples are meant to be heavy, sneaking upwards of 80% of a 1RM. Metcons are bangers including a girl Tuesday.

‍

LET’S GET IT!

‍

Monday

Strength

EMOM 12

3 Deadlift

Metcon

21-15-9

Deadlift (CC)

Doubles x3

Wallballs x2

Tuesday

Strength

EMOM 12

3 Weighted Pull-ups

Metcon

“Nicole”

AMRAP 20

400m Run

Max Pull-ups

Wednesday 

Strength

EMOM 12

3 Bench Press

Metcon

9-15-21

Push Press (CC)

21-15-9

Burpees Over Bar

15-9-21

T2B

Thursday

Strength

EMOM 12

3 Back Squat

Metcon

AMRAP 15

5 Devils Press (CC)

5 DB Box Step Overs

5 DB Thruster

Friday

Strength

EMOM 12

3 Strict Press

Metcon

50/40 Cal Row

20 Strict Ring Dips

25/20 Cal Row

30 Strict HSPU

10/8 Cal Row

40 HR Push-ups 

‍