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Blog Week of 5-10-2021

Quote of the Week 5-10-2021

“How long are you going to wait before you demand the best for yourself?”

NEWS

Boy, oh boy do we have some goodies in store for you guys! New merch is being printed, a new batch of stickers is being made, and our “Murph” event planning is legit getting out of control. I love pouring all my manic energy into the BEST damn Community ever.  Fun stuff ahead…

Our Virtual Platform- Obsessed Fitness is really picking up some steam guys. I am SO damn proud of Mel for making this thing into such a success.  If you know someone out of town who wants in on our world class Programming and access to an online Community then please send them our way!

PROGRAMMING

Welcome to week three of our Oly lifting cycle. The first ten minutes of each Strength will be doubles at the moves we are used to, so get heavy. The last five minutes, your Coaches will be letting you use the time to work up to a heavy single of our focused movement. Use the EMOMs as a way to prime your central nervous system and grease the groove for that heavy lift. Our Metcons are spicy this week- got to get ready for “Murph”!

TIME TO GO TO WORK!

Monday

Strength

EMOM 10

5×2 Back Squat

5×2 Clean Pull

5 Minutes Work to Heavy

C&J

Metcon

21-15-9

Cluster (95#/65#)

Ring Dips

Tuesday 

Strength

EMOM 10

5×8 T2B

5×8 Weighted Sit-ups

5 Minutes Accumulate 

As Many Mins as Possible

Plank Hold

Metcon

AMRAP 15

20 Cal Row

15 Burpees Over Rower

10 KTE

Wednesday 

Strength

EMOM 10

5×2 OHS

5×2 Push Press

5 Minutes Work to Heavy

Jerk

Metcon

6 Rounds

1 Bar MU

2 T2B

4 OHS (95#/65#)

8 Pistols

10 HSPU

1 Rope Climb

Thursday 

Strength

EMOM 10

5×8 Weighted Pull-ups

5×8 Pendlay Row

5 Minutes Accumulate 

As Many Mins as Possible

Bar Hang

Metcon

“Quick Helen”

6 Rounds

200m Run

10 KBS

6 Pull-ups

Friday

Strength

EMOM 10

5×2 Front Squat

5×2 Snatch Pull

5 Minutes Work to Heavy

Snatch

Metcon

AMRAP 12

30 Doubles

6 Power Snatch (95#/65#)

Blog Week of 5-3-2021

Quote of the Week 5-3-2021

“What man actually needs is not a tension-less state but rather the striving and struggling for some goal worthy of him.”

NEWS

A very big congrats to our Strongman crew who competed last Saturday at Lift for Autism.  Our fearless Coach Big Mike Casper took home first place and qualified for nationals!  We all should feel tremendous pride and are lucky to be surrounded with such talented individuals.  What I love most about Strongman and CrossFit is it really is for EVERYONE- if you guys haven’t dropped into a Strongman class yet, do yourself a favor and join us one of these Saturdays.  We promise a great workout and FUN.

PROGRAMMING

Welcome to week two of our Oly cycle.  We are starting to get heavy now.  With 3s all week, we should be pushing our numbers up significantly.  Our Metcons are classic CrossFit couplets and triplets which focus on driving work capacity.  This is all gearing us up for a BIG “Murph” celebration this year!

HERE WE GO 631!

Monday

Strength

EMOM 15

5×3 C & J

5×3 Clean Pull

5×3 Back Squat

Metcon

30/25 Cal Row

25 Squat C & J (135#/95#) 

30/25 Cal Row

Tuesday 

Strength

EMOM 15

5×3 Weighted Pull-ups

5×3 Pendlay Row

5×3 Barbell Shrugs

Metcon

20 Renegade Rows (50#/35#)

20 Pull-ups

15 Renegade Rows

15 CTB

10 Renegade Rows

10 Bar MU

Wednesday 

Strength

EMOM 15

5×3 Snatch

5×3 Snatch Pull

5×3 Front Squat

Metcon

AMRAP 14

7 Hang Snatch (95#/65#)

7 Box Jumps 

7 KBS

Thursday

Strength

EMOM 15

5×3 Weighted Strict T2B

5×3 Weighted Sit-ups

5×3 Weighted Strict KTE

Metcon

4 Rounds

400m Run

10 Burpee-T2B

Friday

Strength

EMOM 15

5×3 Jerk

5×3 Push Press

5×3 OHS

Metcon

50-40-30-20-10

Doubles

5-10-15-20-25

HSPU

2-4-6-8-10

Strict Ring Dips

Blog Week of 4-26-2021

Quote of the Week 4-26-2021

“Life is very short and anxious for those who forget the past, neglect the present, and fear the future.”

NEWS

Box Night Out was a BIG success.  My Coaches and I love sharing such fun times with you guys.  The tacos were a big hit and Taylor and D-Rose dominated the water pong tournament.  I think next month we will all be far enough along to actually go out for Box Night Out!  Thank you for being the best part of what we do here.  

PROGRAMMING

Welcome to the first week in our Olympic Lifting Cycle.  This thing is going to be brutal but fun.  All our Strength work is 15 minute EMOMs and this first week is 5 sets of 5 at each movement.  That means a LOT of work in a very little amount of time.  Scale down your weights appropriately and talk to your Coach about the workload.  Most of our Metcons will focus on bodyweight movements so we can really get wild during our Strength.   

LET’S GET IT!

Monday

Strength

EMOM 15

5×5 Snatch

5×5 Snatch Pull

5×5 Front Squat

Metcon

4 Rounds

10 HSPU

20 Pistols

30 Doubles

Tuesday 

Strength

EMOM 15

5×5 Strict T2B

5×5 Weighted Sit-ups

5×5 Strict KTE

Metcon

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

Burpee Box Jump Overs

T2B

Wednesday

Strength 

EMOM 15

5×5 Jerk

5×5 Push Press

5×5 OHS

Metcon

Buy In: 30 Foot Handstand Walk

5 Rounds

5 Bar MU

10 Alt DB Snatch

1 Rope Climb

Cash Out: 30 Foot Handstand Walk

Thursday

Strength

EMOM 15

5×5 Weighted Pull-ups

5×5 Pendlay Row

5×5 Barbell Shrugs

Metcon

4 Rounds

20/15 Cal Row

20 Single DB Devils Press

5 Reverse Burpees

Friday

Strength

EMOM 15

5×5 C & J

5×5 Clean Pull

5×5 Back Squat

Metcon

10 Rounds

100m Run

1 C&J (135#/95#)

Blog Week of 4-19-2021

Quote of the Week 4-19-2021

“First say to yourself what you would be; and then do what you have to do.”

NEWS

Welcome back friends.  We have ourselves a very fun week ahead.  This month we raised over $300 for our local charity fund!  Every time you guys buy water for a buck, you can be happy to know that your money is going somewhere that will make a real positive impact in our local communities.  We started this gym to help as many people as possible in all aspects and I am always happy to be able to add value to that original idea.  Keep up the great work.

PROGRAMMING

Here comes our deloading week from all those heavy lifts last Monday.  We will be running Tabata formats for each Strength focusing on form and volume.  Our Metcons are spicy!  After our central nervous systems are all recovered, we will be beginning an Olympic lifting cycle 4-26-2021 so prepare!

LET’S GET AFTER IT!

Monday

Strength

Tabata Pull-ups

6 Sets

Metcon

100m Run

10 KBS

5 Pull-ups

200m Run

20 KBS

10 Pull-ups

400m Run

30 KBS

15 Pull-ups

800m Run

Tuesday

Strength

Tabata Push-ups

6 Sets

Metcon

AMRAP 12

1 Bench Press (BW)

2 Ring MU

3 Strict HSPU

4 Devils Press (50#/35#)

Wednesday

Strength

Tabata Squats

6 Sets

Metcon

“Mini Kalsu”

EMOM 15

5 Burpees

With Remaining Time

AMRAP

Thrusters (135#/95#)

Thursday

Strength

Tabata Sit-ups

6 Sets

Metcon

“Grannie”

50-40-30-20-10

Doubles

50-40-30-20-10

Sit-ups

10-8-6-4-2

C & J (135#/95#)

Friday

Strength

Tabata Burpees

6 Sets

Metcon

21 Cal Row

15 Burpee Box Jump Overs

9 Power Snatch (95#/65)

15 Burpee Box Jump Overs

21 Cal Row

8 Min Cap

Rest 2 Minutes

21 Cal Row

15 Burpee Box Jump Overs

9 Power Snatch (95#/65)

15 Burpee Box Jump Overs

21 Cal Row

10 Min Cap

Blog Week of 4-12-2021

Quote of the Week 4-12-2021

“How does it help…to make troubles heavier by bemoaning them?”

NEWS

Welcome back friends!  The weather is getting very nice out so we should be planning lots of outdoor WODs again.  Most of our workouts this week are outdoor based so if you would prefer doing them 100% outside, please be our guest.  If you have friends or family that have wanted to try us out but were worried about the Covid restrictions, the next few weeks full of outdoor workouts may be the best time to bring them.  

PROGRAMMING

I thought this week’s quote by the ancient stoic philosopher Seneca was very appropriate for our workout selections.  We are clearly getting ready for summer with this incredibly dense, metabolically taxing week ahead.  Cardio is Hardio but that’s why we do what we do!  Monday we get to test our “Big Three”, Squat, Bench, and Deadlift all in the same session.  Treat this like a powerlifting meet- it will really fry our central nervous systems but we won’t be hitting any other real heavy compound lifts.  Tuesday we are preparing for “Murph” in May with half of the real thing.  Friday is our once a year hit of “Triple 3” which is just the WORST but man oh man does it feel good once you are done.  Plus, it’s only once a year, which is weirdly making it special for me and I’m looking forward to it somehow.  Lots of running this week- hope you are all ready!

HERE WE GO 631!

Monday

Metcon

“Big Three”

15 Mins Establish 1RM

Back Squat

15 Mins Establish 1RM

Bench Press

15 Mins Establish 1RM

Deadlift

Tuesday

Metcon

“Half Murph”

800m Run

50 Pull-ups

100 Push-ups

150 Squats

800m Run

*Partition Body Weight 

Movements as Desired*

Wednesday 

Strength

15 Mins

Snatch Balance

Metcon

21-15-9

Power Snatches (95#/65#)

Bar Facing Burpees

*Wear A Vest*

Thursday

Metcon

“Broomstick Mile”

25 Back Squats

25 Front Squats

25 OHS

400m Run

25 Strict Press

25 Push Press

25 Push Jerks

400m Run

50 Hang Clean

400m Run

50 Squat Snatch

400m Run

*All movements performed with

PVC pipe or empty bar*

Friday

Metcon

“Triple 3”

3000m Row

300 Doubles

3 Mile Run

50 Minute Cap

*Break Up Workload 

As Desired*

Blog Week of 4-5-2021

Quote of the Week 4-5-2021

“In your actions, don’t procrastinate. In your conversations, don’t confuse. In your thoughts, don’t wander. In your soul, don’t be passive or aggressive. In your life, don’t be all about business.”

NEWS

Okay folks- time to focus on mobility and recovery.  The last few weeks have been brutal, dealing with the OPEN, and some very challenging WODs, have left us all sore.  In our efforts to always bring you guys the best in every modality, we are officially adding a Yoga for CrossFitters program!  This will run every Friday night with more classes forming soon.  I am so excited to explore this with all of you guys- let’s get it!

PROGRAMMING

SPICY week coming up!  We will be playing with two takes on “Elizabeth” and “Diane”, mixing the two up for some short, intense WODs.  We are also hitting 3’s on our Strength work and knocking out sets of 12’s for assistance.  This programming is ALL about recovery.  We are combining lots of elements of pushing, pulling, and lower body work daily, so the athletes that can recover the best will perform the best later in the week.  Next week we will have some nice PR sessions and I am thinking we should test our “Big 3”.  

HERE WE GOOOO!

Monday

Strength

Bench Press

3-3-3-3-3

Lateral Raise

12-12-12

Metcon

“Diane Meets Elizabeth”

21-15-9

Deadlifts (225#/135#)

Ring Dips

Tuesday

Strength

Back Squat

3-3-3-3-3

DB Single Calf Raise

12-12-12

Metcon

10 Rounds

100m Run

10 Air Squats

10 Walking Lunges

Wednesday

Strength

Strict Press

3-3-3-3-3

DB Fly

12-12-12

Metcon

AMRAP 16

40 Doubles

8 Box Jumps

14 DB Push Press (50#/35#)

Thursday

Strength

Weighted Pull-ups

3-3-3-3-3

DB Row

12-12-12

Metcon

1000m Row

30 Devils Press (50#/35#)

30 Pull-ups

Friday

Strength

Deadlift

3-3-3-3-3

DB Walking Lunges

12-12-12

Metcon

“Elizabeth Meets Diane”

21-15-9

Cleans (135#/95#)

HSPU

Blog Week of 3-29-2021

Quote of the Week 3-29-2021

“Choose not to be harmed — and you won’t feel harmed. Don’t feel harmed — and you haven’t been.”

NEWS

What a GREAT time I had Saturday for our Open BBQ.  Thank you all who showed up, worked your butts off, then partied with the tribe.  My guess is this was just a small taste of our blow out “Murph” celebration this year.  

PROGRAMMING

Now that the Open is complete we can get back to basics!  This week we will begin a traditional periodization scheme playing with Strict Press, Deadlift, Pull-ups, Bench Press, and Back Squats.  Get ready to get STRONG people.  We are shooting for around 80-85% of our 1RM for the last set of each movement.  Our Metcons are brutal but fun- dealing with smelly “Kelly” Tuesday…feel free to scale to a “Kel” which is three rounds instead of five.  

LET’S GET IT!

Monday

Strength

Strict Press

5-5-5-5-5

Lateral Raise

10-10-10

Metcon

50-40-30-20-10

Doubles

10-8-6-4-2

Strict HSPU

5-4-3-2-1

Strict Dips

Tuesday 

Strength

Deadlift 

5-5-5-5-5

DB Single Calf Raise

10-10-10

Metcon

“Kelly”

5 Rounds

400m Run

30 Wallballs

30 Box Jumps

Wednesday 

Strength 

Weighted Pull-ups

5-5-5-5-5

DB Row

10-10-10

Metcon

21-15-9

Hang Cleans (95#/65#)

C2B

Thursday 

Strength 

Bench Press

5-5-5-5-5

DB Fly

10-10-10

Metcon

50/40 Cal Row

40 HR Push-ups

20 Reverse Burpees

40 HR Push-ups

50/40 Cal Row

Friday

Strength

Back Squat

5-5-5-5-5

DB Walking Lunges

10-10-10

Metcon

AMRAP 15

10 Pistols

10 T2B

5 Burpees 

Blog Week of 3-22-2021

Quote of the Week 3-22-2021

“I judge you unfortunate because you have never lived through misfortune. You have passed through life without an opponent—no one can ever know what you are capable of, not even you.”

NEWS

Welcome, welcome friends!  I contemplated not even writing this week’s blog or bringing this up but have decided we must acknowledge it- Today is our Corona-versary…one year anniversary of the gym closing due to Covid-19.  In fact, if you sneak a look behind the check-in desk our calendar is still marked 3-21-2020.  What a year it has been!  From the bottom of my heart, I thank all of you who have stuck by us for it.  Your support, loyalty, and friendship has gotten us through the toughest year in over a decade.  When this thing first hit, “Home Run” Tim wrote up on our Goal Board- “CrossFit > Corona”.  Hell yeah Tim.  And a big HELL YEAH to all of you guys!  

One year ago today WE decided to be the hero in our own stories.  Sure, we were scared, and unsure of the virus, of the political climate, of our economic situations.  We were watching the world go crazy outside ourselves, feeling the enormous stress inside, and knew somehow that it was all wrong.  

But we didn’t let that stop us!  

You showed up- on Zoom, outdoors, indoors…you all showed up for me, for your Coaches, for yourselves.  You put a tremendous amount of trust in 631 and our decade long legacy.  You chose to take your health into your own hands, allowed our Coaches to guide you along the way, and dare I say are much MUCH better for it!  

So here is my call to action to you- now that we are a year deep into this thing, let’s all use this next year to become the BEST versions of ourselves possible.  Like the mission statement says, Let’s live lives that we love in bodies we are proud of.  Thanks for being the best part of it all.  

PROGRAMMING

This week we get to tackle all barbell complexes for our Strength work.  These are meant to be touch and go reps, no rest, and we are looking to build to our heaviest, unbroken set within the fifteen minutes.  Even our Bench day should be unbroken, only racking for a moment to change our grips.  Our Metcons are straight up FUN and will vary quite a bit in the time domain.  Let’s really challenge ourselves this week and have a blast together!

LET’S DO THIS!

Monday

Strength

15 Minutes Build

Heaviest Complex

1 Strict Press

2 Push Press

3 Split Jerks

Metcon

12 Minute Ascending Ladder

1 STOH (95#/65#)

1 Box Jump

2

2

3

3…

Tuesday

Strength

15 Minutes Build

Heaviest Complex

1 Power Clean

2 Clean Pulls 

3 Deadlift

Metcon

21-15-9

Thrusters (95#/65#)

KTE

Wednesday 

Strength

15 Minutes Build

Heaviest Complex

1 Close Grip Bench Press

2 Wide Grip Bench Press

3 Bench Press 

Metcon

4 Rounds

Within a 4 Minute Window 

500m Row

Within Remaining Time

AMRAP Devils Press (35#/20#)

Scores for total Devils Press

Thursday 

Strength

15 Minutes Build

Heaviest Complex

1 Squat Snatch

2 OHS

3 Power Snatch

Metcon

AMRAP 20

1 Power Snatch (95#/65#)

2 Front Rack Lunges

3 Deadlifts

4 Burpees Over Bar

5 Sit-ups

Friday

Strength

15 Minutes Build

Heaviest Complex

1 High Hang Clean

2 Low Hang Cleans

3 Pendlay Row

Metcon

5 Rounds 

30 Doubles

5 MU

Blog Week of 3-15-2021

Quote of the Week 3-15-2021

“Be tolerant with others and strict with yourself.”

NEWS

Wall walks and doubles for 15 minutes?  Okay OPEN we accept your challenge.  Despite maybe less than ideal programming we had SUCH a blast this Saturday.  The next two weeks will see more of the same- Open WODs in place of our Monster Mashes.  I personally got my second dose of the vaccine Friday night so any shoulder movements weren’t necessarily in my wheelhouse.  Oh well!  Let’s make the best of and finish out this very strange year.  There is some light at the end of the tunnel now, thank goodness!

PROGRAMMING

Things are getting very spicy this week.  We get to play with some EMOMs as well as PR our mile run and 1000m rows.  These metrics are so important to record and tell your Coaches some really valuable information about where your training, your central nervous system, and your metabolic conditioning is at.  Record these numbers in your Zen Planner account- we will need them in the coming weeks.  Also, since the Open will be…different this year, I have decided to just give you the good stuff on our Metcons.  These bad boys are NO joke!

HERE WE GO!

Monday

Strength

EMOM 12

Even: 5 Strict Pull-ups

Odd: 10 DB Pull-overs

Metcon

“Lucky Se7en”

7 Rounds

7 Power Snatches (95#/65#)

7 CTB

7 Box Jumps

Tuesday

Skill

PR Your Mile Run

Metcon

AMRAP 18

100m Sprint

3 Burpee-T2B

3 Reverse Burpee-T2B

20 Second Plank

Wednesday 

Strength

EMOM 12

Even: 5 Front Squat (AHAP)

Odd: 10 Walking Lunges

Metcon

“Unlucky 13”

3 Rounds

13 Clusters (95#/65#)

13 DB Swings (50#/35#)

13 OHS

Thursday

Skill

PR Your 1000m Row

Metcon

21 Cal Row

15 Devil Press- Box Step Overs (35#/20#)

9 MU

15 Devil Press- Box Step Overs

21 Cal Row

Friday

Strength 

EMOM 12

Even: 5 Bench Press (AHAP)

Odd: 10 Box Dips

Metcon

AMRAP 5

As many Doubles as possible

Every break = 5 HSPU

AMRAP 5

As many Doubles as possible

Every break = 5 Ring Dips

AMRAP 5

As many Doubles as possible

Every break = 5 HR Push-ups 

Blog Week of 3-8-2021

Quote of the Week 3-8-2021

“It never ceases to amaze me: we all love ourselves more than other people, but care more about their opinion than our own.”

NEWS

Lots to be happy about this week!  Our 21 Day Nutrition Kick-Start is up and running- thank you to our first group who signed up and chats with me daily.  Summer is just around the corner so taking this step was BIG.  Like the saying goes, “you can’t outrun a bad diet”.  Make sure you are supporting our excellent workouts this week.  

Our next 21 Day Challenge will be one of mindfulness.  We will run it the same way- 21 days of daily email check-ins with tips and guidance.  We want to build the best athletes possible and for this we need to exercise the body and the mind.  More on this next week.

PROGRAMMING

We are spending the week before the first OPEN WOD playing with some heavy weights and challenging Metcons.  Let’s all get ready to prime our bodies for the next few Saturdays.  I don’t recommend going all in for PRs this week, as we will need our central nervous systems fresh for the OPEN workouts, but I do want to celebrate big lifts.  This week, let’s commit to lots of sleep, lots of good food and water, and lots of fun.

GREAT WEEK AHEAD ALL!

Monday

Strength

Back Squat

15 minutes to work

To a heavy single

Metcon

Buy In: 40 Overhead Plate Lunges

3 Rounds

30 Single DB Thrusters (50#/35#)

30 Front Rack DB Step-Overs

Cash Out: 40 Overhead Plate Lunges

Tuesday

Strength

Push Press

15 minutes to work

To a heavy single

Metcon

AMRAP 15

30 Doubles

15 HSPU

10 KBS

5 Strict Ring Dips

Wednesday 

Strength

Pendlay Row

15 minutes to work

To a heavy single

Metcon

10 Minute Ascending Ladder

2 DB Hang Cleans (50#/35#)

2 Pull-ups

4

4…

Thursday

Strength 

Deadlift

15 minutes to work

To a heavy single

Metcon

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

Power Cleans (185#/135#)

T2B

Friday

Strength

Bench Press

15 minutes to work

To a heavy single

Metcon

“Baseline- Open Prep”

AMRAP 20

500m Row

40 Squats

30 Sit-ups 

20 Push-ups

10 Burpees