Blog Week of 9-11-2023

Quote of the Week 9-11-2023

“Even the smallest act of service, the simplest act of kindness, is a way to honor those we lost, a way to reclaim our spirit of unity.”

NEWS

Welcome back friends! Thank you all who joined us Saturday for the Heart of an Eagle 5k to support veterans and Project 9 Line. This is what community is all about- showing up for each other, even on a Saturday, even when we are tired, even in the bad weather. I promise to hit you guys with an absolutely disgusting Monster Mash this Saturday.  

PROGRAMMING

Here comes week two of our Oly cycle. Coupled with our Hero WOD this Monday there is tons of squatting and pulling. Rest and recovery folks. 

LET’S GET AFTER IT!

Monday

Metcon

“9/11 Hero”

2001 meter Run

11 Box Jumps

11 Thrusters (95#/65#)

11 C2B Pull-Ups

11 Power Cleans

11 HSPU

11 KBS

11 T2B

11 Deadlifts

11 Push Jerks

2001 meter Row

Tuesday

Strength

Pendlay Row

2-2-2-2-2

Metcon

10-20-30

Alt DB Hang Snatch (50#/35#)

Pull-ups

3-2-1

Rope Climb

Wednesday

Strength

Split Jerk

2-2-2-2-2

Metcon

AMRAP 14

7 HSPU

7 T2B

7 Box Jumps

7 KBS

7 Reverse Burpees

Thursday

Strength

Squat Clean

2-2-2-2-2

Metcon

“Elizabeth”

21-15-9

Cleans (135#/95#)

Ring Dips

Friday

Strength

Squat Snatch

2-2-2-2-2

Metcon

1 Squat Snatch (AHAP)

1 Bar MU

100m Run

1 Squat Snatch

2 Bar MU

200m Run

1 Squat Snatch

3 Bar MU

300m Run

1 Squat Snatch

4 Bar MU

400m Run