Blog Week of 9-8-2025

Quote of the Week 9-8-2025

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“He who laughs at himself never runs out of things to laugh at”

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NEWS

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Welcome back friends! Last week I had the opportunity to Coach a great class the day before my birthday- a nice mix of veteran Athletes and new folks. The energy was just right. I must say; I got nostalgic about being 25 when I first opened the place. I am such a different Athlete, Coach, and person then I was at 25, at 30, at 35, and now at 40. This week I just wanted to thank you guys for allowing me to live my dream and supporting me on this journey. For those of you that have seen the vision and had my back I am forever grateful. After all these years it is still SO. DAMN. FUN. It has been an honor and privilege to get to serve you all- the best is yet to come. 

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PROGRAMMING

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Week two of our Oly cycle and dare I say this is my favorite week of the year so far? Big explosive movements like the olympic lifts are just so much fun to do at sets of two. It is heavy enough where you feel like a beast but not in our PR range so we don’t need to take ourselves so seriously. Being 100% honest- I programmed these Metcons for my enjoyment, it’s been a long time since I hit Danny Tanner and Fran almost back to back. I am ready to cook, hope you are too!

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HERE WE GO!

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Monday

Strength

Squat Snatch

2-2-2-2-2

Metcon

AMRAP 12

50m DB Farmers Walk

1 Squat Snatch (CC)

3 OHS

Tuesday

Strength

Split Jerk

2-2-2-2-2

Metcon

21-15-9

HSPU

Row (Cals)

DB STOH (CC)

Wednesday 

Strength

Pendlay Row

2-2-2-2-2

Metcon

“The Danny Tanner”

2 Mile Run

75 Power Cleans (CC)

Break Up Workload as Desired 

Thursday

Strength

Snatch Balance

2-2-2-2-2

Metcon

5-4-3-2-1

Rope Climbs

KBS x2

T2B x3

Sit-ups x5 

Doubles x10

Friday

Strength

Squat Clean

2-2-2-2-2

Metcon

“Fran”

21-15-9

Thrusters (95#/65#)

Pull-ups

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