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Blog Week of 11-30-2020

Quote of the Week 11-30-2020

“How we spend our days is, of course, how we spend our lives.”

NEWS

Welcome back and welcome to December…This has somehow been both the fastest and longest year of my life.  We have come SO far guys!  Last Thursday we had an excellent Thanksgiving “Murph” celebration.  I felt the turnout was amazing, the turkey fried nicely, and everyone certainly earned their feasts.  Sending a special shout out to “Home Run” Tim and Cat, who have been at every single “Murph” I have ever hosted.  Another shout out to an old 631 friend, Jacob “Flakes” who showed up, helped me defrost a turkey, and then got caught stealing a T-shirt…glad to see nothing has changed Flakes!  Finally, a big shout out to all our new friends who have become such a good fit for our family.  As I do every day, I spent this Thanksgiving very grateful for the most amazing Community.

Athlete check-ins are coming along nicely.  I am so excited about how many of you guys are booking Personal Training sessions with me-I’m flattered!  It goes to show you that we are and always have been a COACHING business.  If you want to book a session to get ready for the new year you don’t need to wait until our Check-in, just BOOK HERE.  And if you know someone that you think would love what we do but needs some online support, then please share our Virtual Platform Obsessed Fitness with them.  All this week we are offering 10% off your first month- this makes a GREAT Christmas gift.

PROGRAMMING

Getting HEAVY this week guys!  Big numbers.  If I have given you your custom periodization these past two weeks, really try hard to hit 95%-105% of your programmed numbers.  Our Metcons are very varied in time and modal domains, please take special care to focus on recovery this week.  Water, walks, protein, sleep.

LET’S GET AFTER IT!

Monday

Strength

Bench Press

6-6-3-3-1-1

Metcon

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

Hang Snatch (95#/65#)

Ring Dips

Tuesday 

Strength

Deadlift 

6-6-3-3-1-1

Metcon

30-20-10-20-30

Air Squats

Sit-ups

Walking Lunges

Wednesday 

Strength 

Hang Clean

6-6-3-3-1-1

Metcon

AMRAP 14

21 Doubles

7 CTB

7 Hang Clean (135#/95#)

Thursday

Strength

Strict Press

6-6-3-3-1-1

Metcon

3 Rounds

400m Run

20 HSPU

Friday

Strength 

Back Squat

6-6-3-3-1-1

Metcon

10 Deadlifts (315#/255#)

20 Burpees Over Bar

1000m Row

20 Burpees Over Bar

10 Deadlifts 

Blog Week of 11-23-2020

Quote of the Week 11-23-2020

“A calm sea never made a strong sailor”  

NEWS

I have a special treat for you guys- I feel like we were kind of robbed of our yearly “Murph” party this year, so on Thursday at 9 am guess what?  “MURPH”!  Please bring your friends and family, there will be food and fun.  This will be an indoor/ outdoor extravaganza.  Please note that we will hold only 9 am classes on both Thursday and Friday.  Can’t wait to see you all there- Let’s earn that turkey this year! 

PROGRAMMING

Ohhhhh Nelly!  We have a wild week in front of us.  Programming for the week of Thanksgiving is always a fun challenge.  You guys should notice the first three WODs are very simple, straightforward, low-volume, classic CrossFit.  Then we get to Thanksgiving… “Murph” followed by our yearly tradition “Black Friday”.  If you intend to participate in both of these workouts I HIGHLY suggest scaling options.  It is plain silly to do 100 Pull-ups Thursday then 50 more Friday, no matter how much turkey you eat.  Let’s rise to this fun and challenging week but do so in an intelligent way, with long term fitness and health as our vista.   

HERE WE GO!

Monday

Strength 

Bench Press

3-3-3-3-3

Metcon

AMRAP 12

20 Doubles

10 HSPU

20 Sit-ups

5 Ring Dips

Tuesday 

Strength

Deadlift

3-3-3-3-3

Metcon

21-15-9

Thrusters (95#/65#)

T2B

Wednesday 

Strength 

Hang Clean

3-3-3-3-3

Metcon

1000m Row

50 Hang Cleans (95#/65#)

50 KBS

Thursday 

Metcon

“Murph”

1 Mile Run

100 Pull-ups

200 Push-ups

300 Squats

1 Mile Run

Friday

Strength

Back Squat

3-3-3-3-3

Metcon

“Black Friday”

With a Partner

Buy In: 25 Foot Handstand Walk

200 Box Jump Overs

150 Wallballs 

100 GTOH (95#/65#)

75 Burpees Over Bar

50 Pull-ups

Cash Out: 25 Foot Handstand Walk

Blog Week of 11-16-2020

Quote of the Week 11-16-2020

“Waste no more time arguing what a good person should be. Be One.”

NEWS

Lots to say this week- first let’s take care of some shop-keeping items.  We are so happy to finally be able to offer our 5:30 am program again!  Starting this Monday, 11-16-2020 we are bringing back our 5:30 am CrossFit class every Monday, Wednesday, and Friday.  While it is necessary to reserve for all classes, this one is extremely important.  PLEASE reserve your spot at least eight hours in advance.  Sometimes these classes will be open gym but most times they will be a regularly Coached class- get ready for some early morning fun.

Next up, I am at the final stages of building out an online shop for our custom merchandise for you guys.  This way, we can get any of our 631 gear, at any time, right online.  T-shirts, hoodies, joggers… If you guys have any suggestions for clothing you would like to see please let us know and I will make it happen.  Coach DB has already requested some 631 pink posing trunks. 

Finally, we had some AMAZING Athlete Check-ins this week.  I love sharing goals with you guys and informing you of all the different ways 631 can help you achieve them.  Be prepared to be called into one of these meetings in the next few weeks- keep an eye on your emails for the invite.  Lots of fun ahead…       

PROGRAMMING

We are so happy with the outcomes of our Oly Lifting Cycle which wrapped up last week.  Amazing PRs, lots of form improvements, and it felt very productive overall.  This week we are back to some “old school” CrossFit.  We will begin periodizations for the five staple lifts.  Our numbers should look like 50%, 60%, 65%, 75%, and 85%, all for sets of five.  Our Metcons will mirror CrossFit WODs from the 2010’s era- fair warning these are the ones that look deceivingly easy and end up crushing athletes.  We are also hitting global Deadlift movement patterns three times this week with Deadlifts and Cleans programmed all throughout the week.  It’s looking like a tough but fun week ahead!

LET’S GET AFTER ANOTHER AMAZING WEEK AT THE 631!

Monday

Strength

Back Squat

5-5-5-5-5

Metcon

AMRAP 15

10 Deadlifts (185#/135#)

10 Box Jumps

10 Wallballs

Tuesday

Strength

Hang Clean

5-5-5-5-5

Metcon

“Handshake”

3 Rounds

30/25 Calorie Row

20 KBS

10 Pull-ups

5 CTB

1 Bar MU

200m DB Farmers Carry (AHAP)

Wednesday 

Strength

Strict Press

5-5-5-5-5

Metcon

21-15-9

HSPU

C & J (135#/95#)

Thursday 

Strength

Deadlift

5-5-5-5-5

Metcon

FGB Style

Single DB Thruster (50#/35#)

T2B

Alt DB Snatch

Sit-ups

Single DB Squat Clean

Rest

Friday

Strength

Bench Press

5-5-5-5-5

Metcon

AMRAP 20

5 Pull-ups

10 Push-ups

20 Hip Drops

30 Doubles

Blog Week of 11-9-2020

Quote of the Week 11-9-2020

“Associate with people who are likely to improve you.  Welcome those who you are capable of improving.  The process is a mutual one: people learn as they teach.”

NEWS

Last week we chatted about some exciting new features we have added to your Zen Planner accounts and I am overwhelmingly excited that you guys have been using them!  Please continue to reserve your class times and track your workouts.  This week is especially important since we are hitting PRs on some major lifts.  Your Coaches will use these numbers to build your custom plans in the upcoming weeks.  

PROGRAMMING

Let’s do it guys- BIG PR week!  Have some warm up numbers in mind and then prepare to really push yourself.  This is the fun stuff.  Our Metcons will emphasize a lot of the necessary components of a great Oly lift such as full hip extension and core support.  Let’s celebrate these big wins together.  

HERE WE GO!

Monday

Strength

20 minutes 

PR Squat Clean

Metcon

“Jackie”

1000m Row

50 Thrusters (45#/35#)

30 Pull-ups

Tuesday

Strength

Wide Grip Pause Bench

6-6-3-3-1-1

Metcon

21-15-9

Hang Snatch (95#/65#)

HSPU

Ring Dips

Wednesday 

Strength

Pendlay Row

6-6-3-3-1-1

Metcon

AMRAP 15

1 MU

3 Devils Press (50#/35#)

5 DB Box Step Overs

7 T2B

9 KBS

Thursday

Strength

20 Minutes

PR Split Jerk

Metcon

3 Rounds

400m Run

20 STOH (95#/65#)

10 Reverse Burpees

Friday

Strength

20 Minutes

PR Squat Snatch

Metcon

5 Rounds

10 Alt DB Snatch (50#/35#)

20 Doubles

15 Sit-ups

Blog Week of 11-2-2020

Quote of the Week 11-2-2020

“There is no ‘right time’ just time and what you do with it.”

NEWS

Welcome to November friends!  I have lots of updates for you so buckle up and enjoy the ride…

Being that it is November and getting cold out, we think it is time to transition more into indoor classes.  We will always offer the 5:30 pm class as a hybrid indoor/outdoor class, but most of us should feel comfortable indoors.  As always, we are all up to date with our sanitation protocol and air filtration systems.  Honestly, I have been pretty neurotic about it! 

Coming indoors means a few things-

First and foremost, you MUST RESERVE YOUR CLASS TIME!  Get it?  Use your Zen Planner app and reserve your spot at least 8 hours in advance.  This not only helps us tremendously with contact tracing but it allows our Coaches to prepare in advance for your custom workouts.  It is difficult to individualize on the fly, so preparation is much appreciated and will lend itself to better workouts for you.   

Secondly, you now can add your class time to your Google or Outlook calendar right from our app.  This helps us track retention and more importantly gives you another added layer of accountability.  The best Programming only works if you show up!

Lastly, we all need to be using Zen Planner to track our results.  Your Coaches NEED this feedback to see how we are all progressing.  Your numbers and times matter people, so let’s commit to using our systems as intended.  If you have ANY issues with your app feel free to EMAIL me now and I will get you back on the right path.  

On a personal note I have some news for you guys.  Most of us know that I have been involved in a non-for-profit youth agency, North Shore Youth Council, for all my life.  Last Friday, after MANY years, I became the Executive Director.  So that’s where I have been ha ha!  The transition has been a crazy amount of work up front, but I am through most of it now.  This means that you all will see a LOT more of me again.  I will be helping out Coaching at least two nights a week, most Saturdays, and I am available for Personal Training sessions again.  This week coming up I am going away for Mel and my anniversary but after that, you guys will be stuck dealing with me again!

A few months back we chatted about some changes coming to the gym.  Well now is the time to implement them fully.  We can’t be worried about a second shut down or any other craziness, it is time to get to the good stuff.  This means our Coach/ Athlete Check-ins and Personal Training will be in full effect starting November.  Get ready for some exciting things to come!

PROGRAMMING

Cheers to week three of our Oly Periodization.  This week is brutal but I promise next week is pure FUN- think PR Snatch and C&J.  Our Metcons compliment our Strength work nicely with lots of volume and lots of squatting movements.  Get ready for the benchmark girl “Karen” Friday…she is rough.  

LET’S DO THIS!

Monday

Strength

EMOM 5

1 Squat Snatch

Increase Weight Each Set

EMOM 5

2 Snatch Pull

Increase Weight Each Set

EMOM 5

3 Front Squat

Increase Weight Each Set

Metcon

22-16-10

Deadlift (225#/155#)

Pistols

T2B

Tuesday

Strength

Wide Grip Pause Bench

6-6-3-3-1-1

Metcon

AMRAP 16

8 HSPU

30 Doubles

10 Push-ups

30 Doubles

8 Ring Dips

30 Doubles

Wednesday 

Strength

EMOM 5

1 Push Press

Increase Weight Each Set

EMOM 5

2 Split Jerks

Increase Weight Each Set

EMOM 5

3 OHS

Increase Weight Each Set

Metcon

“Ups & Downs”

Ascending Ladder

1 Reverse Burpee

1 Devils Press (50#/35#)

2 Reverse Burpee

2 Devils Press

3

3…

12 Minute Cap

Thursday 

Strength

Pendlay Row

6-6-3-3-1-1

Metcon

3 Rounds

21 Calorie Row

15 Pull-ups

9 Burpee Box Jump Overs

Friday

Strength

EMOM 5

1 Squat Clean

Increase Weight Each Set

EMOM 5

2 C & J

Increase Weight Each Set

EMOM 5

3 Clean Pull

Increase Weight Each Set

Metcon

“Karen”

150 Wallballs (20#/14#)

Blog Week of 10-26-2020

Quote of the Week 10-26-2020

“The key, if you want to build habits that last, is to join a group where the desired behavior is the normal behavior.”

NEWS

I am very happy this week- here’s why.  It always feels good to be validated and everyone likes to be right about something.  Well I was right.  We were right…  

We were right that we could survive Covid.  We were right that if we poured our resources into Coaching and Community they would pay us incredible dividends on our investment.  “Home Run” Tim wrote on our Goals Board, “CrossFit > Corona” and damn, that hits hard.  Thank you for your faith in us, in our Board, and in this Community.  

It would have been so easy to just close down, pack the equipment in storage, and open back up when this was over.  I could have negotiated a new lease or moved to another location or a million other things that any reasonable person would have done.  We were right to be unreasonable!  We were steadfast and unwilling to compromise our values and I have never been more proud in my life.  

Will there be a second wave of shutdowns?  Maybe.  But we are so ready and so confident that we can overcome anything.  We will adapt and pivot and do what is needed to continuously be better than yesterday.  Thank you all for standing by this Community.

PROGRAMMING

Welcome to week two of our Olympic Lifting cycle.  Same moves but we are going heavier this week.  It is paramount we cruise through these movements in order to get the intended stimulus out of them, so please have your numbers ready to go before class begins.  Our Metcons are very shoulder and leg heavy this week so prepare!   

HERE WE GO!

Monday

Strength

5 minutes build to a heavy

Squat Clean

5 minutes build to a heavy 

Clean and Jerk

5 minutes build to a heavy 

Clean Pull

Metcon

60/50 Calorie Row

50 Pistols

40 Sit-ups

30 HSPU

20 Reverse Burpees

10 Clean And Jerk (135#/95#)

Tuesday

Strength

Pendlay Row

3-3-3-3-3

Metcon

“Super Helen”

3 Rounds

400m Run

21 KBS

12 Bar MU

20 Minute Cap

Wednesday 

Strength 

5 minutes build to a heavy

Push Press

5 minutes build to a heavy 

Split Jerk

5 minutes build to a heavy 

OHS

Metcon

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

Devils Press (50#/35#)

Double DB Push Press 

Thursday

Strength

Wide Grip Pause Bench

3-3-3-3-3

Metcon

AMRAP 12

8 Box Jumps

10 Push-ups

8 T2B

10 Hip Drops

Friday

Strength 

5 minutes build to a heavy

Squat Snatch

5 minutes build to a heavy 

Snatch Pull

5 minutes build to a heavy 

Front Squat

Metcon

21-15-9-15-21

MBC

Burpees Over MedBall

100m Sprint After Each Round

Blog Week of 10-19-2020

Quote of the Week 10-19-2020

“Winners never quit.  Quitters never win.  Losers never start.”

NEWS

Movie night was a great success.  The biggest win of the night is that we figured out how to stream the video while the audio played through the speaker.  Technology is always fun.

Our new batch of T-shirts and Hoodies are up for grabs guys!  We have a really cool design and some super comfy material.  We are also working on launching a new online store for all your 631 gear needs…stay tuned. 

PROGRAMMING

Oh dear… I am SO excited to start this new Olympic lifting cycle.  Welcome to the next few weeks of your training life, dedicated to increasing your Snatch and Clean and Jerk.  Lots of technique driven Coaching sessions coming up guys.  There will be ample amounts of lower body movements and explosive hip extension in the upcoming Strength, which will be complimented in the Metcons.  Everything has a purpose- it is your job as an Athlete to question the Programming.  Why are we wide grip benching?  Spoiler: it helps so much with the overhead position in the Snatch.  Why clean pulls?  Why Push Press and Split Jerks on the same day?  All valid questions that you should ask your Coaches this week.  Let’s get ready to work hard and learn a lot.     

LET’S GET AFTER IT!

Monday

Strength

EMOM 15

Mins 0-4

2 Squat Snatch

Mins 5-9

3 Snatch Pull

Mins 10-15

4 Front Squat

Metcon

21 Thrusters (95#/65#)

21 Pull-ups

15 Thrusters (115#/85#)

15 CTB

9 Thrusters (135#/95#)

9 Bar MU

Tuesday

Strength

Wide Grip Pause Bench

5-5-5-5-5

Metcon

1000m Row

Then AMRAP

7 Push-ups

7 KBS

7 Box Jumps 

14 Minute Cap

Wednesday 

Strength 

EMOM 15

Mins 0-4

2 Push Press

Mins 5-9

3 Split Jerks

Mins 10-15

4 OHS

Metcon

3 Rounds

400m Run

15 HSPU

15 OHS (95#/65#)

Thursday 

Strength

Pendlay Row

5-5-5-5-5

Metcon

AMRAP 16

10 DB TGU Starts

20 Alt DB Hang Snatch

30 Sit-ups

40 Doubles

Friday

Strength

EMOM 15

Mins 0-4

2 Squat Cleans

Mins 5-9

3 Clean & Jerk

Mins 10-15

4 Clean Pulls 

Metcon

Ascending Ladder

1 Cluster (95#/65#)

1 T2B

2 Cluster

2 T2B

3

3…

12 Minute Cap

Blog Week of 10-12-2020

Quote of the Week 10-12-2020

“Enthusiasm is common.  Endurance is rare.”

NEWS

There’s lots of good things making us happy this week.  First off- our 9am program is fully back up and running.  Our gracious Health Department overloads have approved our new schedule so from here on out there will be a 9 am every weekday.  A big thanks to Coach “Dipsy” for stepping up hard for our 9 am crew.  Secondly, we are somewhat getting back to normal…thank goodness.  Our 9 am and 6:30 pm programs will now be held indoors.  If you are uncomfortable with the indoor classes/ wearing masks, please continue to attend our 5:30 pm classes which will be outdoors still, weather permitting.  Finally, our first Box Night Out in like seven months will be held this week!  This Thursday after our 5:30 pm class we will be watching “Hocus Pocus” for an outdoor movie night.  Please bring your friends and family to share in this yearly tradition.  Thank you Coach DB for providing the projector!  Normal classes will be held for Columbus day Monday so there’s no excuses for not getting this week started off right.  

PROGRAMMING

Welcome to your big PR week!  We are getting fifteen minutes to establish one rep maxes on all our latest periodization movements.  Let’s focus on form while showing ourselves what we are capable of.  Our Metcons are BANGERS!  We have increased the volume considerably this week with LOTS of power cleans and snatches.  This is certainly foreshadowing to our next Strength cycle which will be straight up Olympic Lifting.  Get ready to be sore!

HERE WE GO!

Monday

Strength

Deadlift

15 Minutes to 

Establish 1RM

Metcon

5 Rounds

8 Deadlifts (155#/105#)

8 Burpees Over Bar

8 KTE

Tuesday

Strength

DB Row

15 Minutes to 

Establish 1RM

Metcon

“Downpour”

3 Rounds

500m Row

12 Power Cleans (155#/105#)

50 Doubles

Wednesday 

Strength

Split Jerk

15 Minutes to 

Establish 1RM

Metcon

AMRAP 14

7 HSPU

21 Doubles

7 Box Jumps

21 Doubles

7 Push Press (95#/65#)

21 Doubles

Thursday

Strength

Weighted Pull-ups

15 Minutes to 

Establish 1RM

Metcon 

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

Power Snatches (135#/95#)

Pull-ups

Sit-ups x2

Friday

Strength

OHS

15 Minutes to 

Establish 1RM

Metcon

“Space Cadet”

21-18-15-12-9-6-3

Double DB Squats (50#/35#)

200m Run

Blog Week of 10-5-2020

Quote of the Week 10-5-2020

“It’s the small habits; how you spend your mornings,  how you talk to yourself,  what you read,  what you watch,  who you share your energy with,  who has access to you-  that will change your life.”

NEWS

Hopefully you all got a chance to look at October’s Newsletter where we share upcoming events and birthdays.  If not please check your spam filter and allow our emails through so we can keep you up to date with the fun.  Our Box Night Out is officially set for Thursday, October 15th after our 5:30 pm class.  We will be doing our annual viewing of “Hocus Pocus” as an outdoor movie night, snacks will be provided.  Please bring your friends and family for a great Community night.  

I am also happy to announce that Dommer and I have been working hard on getting you guys some new gear!  A new round of Hoodies and T-shirts will be available this week.  Keep an eye out for the designs and let your Coaches know what size you want.

PROGRAMMING

Welcome to the week of core work.  Everyday we will be hitting some direct or indirect abdominal conditioning.  Lots of sit-ups- get ready!  We also have our 3s this week, we want to have our last set be around 90% of our current working 1RM.  Thursday will be a full on bodyweight conditioning WOD and I am crazy excited about Friday’s Bar MU and Hang Cleans.  Cheers to another amazing week full of fun workouts…    

LET’S DO THIS!

Monday

Strength

Deadlift

3-3-3-3-3

Metcon

3 Rounds

30 Power Snatches (75#/55#)

30 Box Step Overs (50#/35#)

30/24 Cal Row

20 Minute Cap

Tuesday

Strength

DB Row

3-3-3-3-3

Metcon

16-12-8

Devils Press (50#/35#)

CTB Pull-ups

Weighted Sit-ups x2

Wednesday 

Strength

Split Jerk

3-3-3-3-3

Metcon

AMRAP 15

10 Push Press

10 T2B

10 HSPU

200m Run

Thursday

Strength

OHS

3-3-3-3-3

Metcon

“Squatting Annie”

50-40-30-20-10

Doubles

Air Squats

Sit-ups

Friday

Strength 

Weighted Pull-ups

3-3-3-3-3

Metcon

Ascending Ladder

1 Hang Power Clean (95#/65#)

1 MU

2 Hang Power Clean

2 MU

3…

12 Minute Cap

Blog Week of 9-28-2020

Quote of the Week 9-28-2020

“We can complain because rose bushes have thorns, or rejoice because thorn bushes have roses.”

NEWS

Welcome to a new week and a new month on Thursday.  Somehow this has been both the fastest and slowest year ever.  I know things are totally crazy right now which is why I thought I would take a few moments in this week’s blog to talk to you all addressing this.  

The world is (in some places literally) on fire right now- there is just a tremendous amount of stress present in today’s headspace.  In previous years, when I wrote up nutrition programs, I assumed people were coming from a general place of calm.  That is no longer the case- I have to assume people’s baseline is one of stress.  This very much changes everything physiologically in our Athletes.  Always mindful of these needs and trying to take a fully holistic approach to training, I feel it is more important than ever to focus on recovery.  You hear me say this all the time- breathe, walk, meditate, sleep.  

I also know that a lot of things are out of our direct control right now.  Here is what I can control- my promise to you all: The 631 team will always offer you consistency.  Yes, our Coaches are ACTUALLY certified.  Yes, we ACTUALLY think deeply about our Programming and test the workouts ourselves.  Yes, we are an ACTUAL business that is looking at a thirty year vista, not a monthly timeline.  Yes, we really want to Coach you for the rest of your life, not just until you pay tuition again.  The Blog will be up at 11 am every Sunday.  The WOD will be posted every night on our website at 5 pm the night before.  The gym will always be clean, the Coaches caring and knowledgeable, and the Community fun and supportive.  While the world may seem crazy, we are your sure thing- Thank you for letting us be the best hour of your day for over a decade.      

As we expand back to our full schedule we will be able to take on some new memberships.  I have always been adamant that just as we should be a good fit for members, new members need to be a good fit for our Community.  The best way to get these good people isn’t to run ads, or offer cheesy “6 Week Challenges”, or promise them some crazy silliness…it is to get referrals from the good people we already have.  So our ask for this new month is this; bring that friend that has been asking you about CrossFit, tell your family member there are no excuses to not try a free class, let your neighbor know that their health is more important than ever and 631 can be the solution.  As other studios retract, let’s take pride in the amazing things we have going and build!

COMMUNITY

Box Night Out is BACK!  We are planning an outdoor movie night for you guys.  I think we will do our yearly classic “Hocus Pocus” since it is almost Halloween time.  Bring your friends, family, kids, anyone who wants a good time.  There will be free snacks available as well.  I am so happy we can finally get back to some normalcy with you all!

PROGRAMMING

Welcome to a brand new periodization.  We are hitting OHS, Split Jerks, Weighted Pull-ups (You’re welcome “Home Run” Tim), Deadlifts, and DB Rows.  This week is all 5×5 and we want to end around 80% of our working 1RM.  These Metcons are FIRE this week!  I am very much looking forward to hitting a “Double Diane” this Thursday, it has been a while.  Focus on rest, recovery, and nutrition and get ready to hit another amazing week with your 631 fam!

LET’S GET AFTER IT!

Monday

Strength

OHS

5-5-5-5-5

Metcon

10-10-8-8-6-6-4-4-2-2

Pistols

T2B

1 Heavy Squat Clean 

After Each Round

Tuesday

Strength

Split Jerk

5-5-5-5-5

Metcon

400m Run

21 Push Press (95#/65#)

21 Push-ups

200m Run

15 Push Press

15 Push-ups

400m Run

9 Push Press

9 Push-ups

Wednesday 

Strength 

Weighted Pull-ups

5-5-5-5-5

Metcon

AMRAP 15

2 Bar MU

4 Strict Pull-ups

6 Renegade Rows (50#/35#)

8 ALT DB Snatch

10 Reverse Burpees

Thursday

Strength 

Deadlift

5-5-5-5-5

Metcon

“Double Diane”

21-15-9-15-21

Deadlift (225#/155#)

HSPU

Friday

Strength

DB Row

5-5-5-5-5

Metcon

Buy In: 15 Thrusters (95#/65#)

21 Cal Row

15 Burpee Box Jump Overs

9 Power Snatch (95#/65#)

15 Burpee Box Jump Overs

21 Cal Row

Cash Out: 15 Thrusters