Blog Week of 8-21-2023

Quote of the Week 8-21-2023

“Most people fail, not because of lack of desire, but because of lack of commitment.”

NEWS

Welcome back friends! This upcoming Monday, August 28th yours truly is receiving a proclamation at a concert I am hosting in Rocky Point. I would love you guys in attendance to see my embarrassment and then enjoy the Billy Joel cover band Big Shot. Should be a fun little Box Night Out. Hope to see you all there. 

PROGRAMMING

We have ourselves a big, heavy PR week ahead. Dumbbells getting real. Our Metcons are straight up classic CrossFit- think ones that look easy but are in fact killers. Drink your water and get some sleep.

LET’S GET HEAVY!

Monday

Strength

DB Hang Clean

6-6-3-3-1-1

Metcon

3 Rounds

400m Run

15 Pull-ups

1 Clean & Jerk (AHAP)

Tuesday

Strength

Core 

Metcon

1000m/800m Row

50 T2B

30 Devils Press (35#/20#)

Wednesday

Strength

DB Push Press

6-6-3-3-1-1

Metcon

Buy In: 10 Reverse Burpees

21-15-9

HSPU

9-7-5

Power Snatch (AHAP)

Cash Out: 5 Rope Climbs

Thursday

Strength

DB Front Squats

6-6-3-3-1-1

Metcon

AMRAP 20

5 DB Thrusters (50#/35#)

10 Walking Lunges

15 Sit-ups

20 Doubles

Friday

Strength

DB Bench Press

6-6-3-3-1-1

Metcon

5 Bar MU

50 Box Jumps

50 HR Push-up

50 Ring Dips

50 KBS

5 Bar MU

*Partition Workload as desired

But must start and end with MU*