Blog Week of 9-15-2025

Quote of the Week 9-15-2025

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“It's not about whether you get knocked down, it's whether you get up”

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NEWS

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Welcome back friends! I have one thing to say to you guys this week- PUNK ROCK RUN 2025! Let’s gooooooooo.

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PROGRAMMING

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This week brings HEAVY EMOMs for our Strength work. Let’s see how speedy we can be. Our Metcons are very straightforward but don’t sleep on these bad boys. We are pushing the limits this week folks. 

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LET’S HIT IT!

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Monday

Strength

EMOM 10

1 Squat Snatch

Metcon

9-7-5 

Clusters (135#/95#)

MU

Burpees x2

Tuesday

Strength

EMOM 10

1 Split Jerk

Metcon

AMRAP 12

3 STOH (AHAP)

6 Strict Dips

18/15 Cal Row

Wednesday 

Strength

EMOM 10

1 Pendlay Row

Metcon

21-15-9

Hang Snatch (CC Light)

C2B

Doubles x3

Thursday

Strength

EMOM 10

1 Squat Clean

Metcon

2 Rounds

40 Wallballs

40 Box Jumps

800m Run 

Friday

Strength

EMOM 10

1 Snatch Balance

Metcon

1-2-3-4-5-6-7-8-9-10

Alt DB Snatch (CC)

DB Sit-ups

KBS

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