Category: News & Updates

Quote of the Week 2-15-2021

“Man does not simply exist but always decides what his existence will be, what he will become the next moment.  By the same token, every human being has the freedom to change at any instant.”

NEWS

Our Nutrition seminar went amazing yesterday!  As you guys know we are kicking off a 21 Day Nutrition Challenge Feb 22- you will want to get in on this one.  It will consist of daily check-ins and guidance outlining the most important aspects of nutrition and will create a lifelong healthy relationship with food.  Feel free to email or DM me directly to find out more! 

PROGRAMMING

Okay we have built the engine let’s make it run.  This week we are incorporating back in the heavy barbell and assistance movements.  Lots of volume and lots of technical moves means lots of focus on recovery.  Drink your water, get your sleep, and eat properly to facilitate the adaptations we are looking for.   

LET’S GOOOOOOO!

Monday

Strength

Front Squat 

10-10-10

Front Rack Walking Lunges 

10-10-10

Metcon

20-18-16-14-12-10

Wall Balls

Box Jumps

Cal Row

20 Minute Cap

Tuesday

Strength

Hang Cleans

10-10-10

Biceps Curls

10-10-10

Metcon

10 Rounds

1 Bar MU

2 CTB

3 Pull-ups

4 Hang Cleans (95#/65#)

Wednesday 

Strength 

Bench Press

10-10-10

DB Lateral Raises

10-10-10

Metcon

3 Rounds

400m Run

21 KBS

12 Strict HSPU

Thursday 

Strength

Snatch Grip Deadlift

10-10-10

Standing Calf Raises

10-10-10

Metcon

AMRAP 14

1 Power Snatch (AHAP)

7 T2B

14 Burpees

Friday

Strength

DB Row

10-10-10

Face Pulls

10-10-10

Metcon

50-40-30-20-10

Doubles

6-8-10-12-14

Single Arm Devils Press (50#/35#)

Quote of the Week 1-25-2021

“If you don’t know where you’re going, every road will get you nowhere.”

NEWS

Welcome, welcome, welcome!  Following up from last week’s Blog- you all should know your Team Coach now.  While we are all still steeped in daily Covid issues, 631 felt the most important value we could provide is accountability.  It is so important for our Athletes to know that they are not alone, we are in this together, and you are walking shoulder to shoulder with people who are going through the same journey with you.  If you miss class your Coach is going to bug you about it.  If you hit a PR your Coach is going to celebrate that with you.  If you have any questions or concerns, day or night, reach out to us- we are here to ENSURE your success.       

With these new teams comes some exciting new programs.  I have developed two initiatives- a 21 Day Mindfulness Challenge and a 21 Day Nutrition Challenge.  Your job is to DM our Instagram or email me and vote- would you rather participate in a Mindfulness or Nutrition Challenge first?  

PROGRAMMING

We are getting into some really fun hypertrophy stuff this week as a counterpoint to the past three weeks of traditional periodization.  Get ready for ten minute EMOMs with lots of assistance work built in.  This is a great week to get YUGE- in fact, anyone who tags us on social media with the hashtag #CF631YUGE will be entered into a free t-shirt raffle!  Our Metcons will compliment our hypertrophy focus nicely while providing a big metabolic load.  Lots of fun ahead…  

LET’S WIN THE WEEK!

Monday

Strength

EMOM 10

Even: 5 Bench Press

Odd: 10 Lateral Raises

Metcon

21 Cal Row

15 Strict HSPU

9 Strict Ring Dips

15 Strict HSPU

21 Cal Row

Tuesday

Strength

EMOM 10

Even: 5 OHS

Odd: 10 DB Good Morning

Metcon

3 Rounds

400m Run

15 OHS (95#/65#)

15 Box Jumps

Wednesday 

Strength

EMOM 10

Even: 5 Weighted Pull-ups

Odd: 10 DB Hammer Curls

Metcon

3 Rounds

5 Power Cleans (135#/95#)

2 Bar MU

5 Power Cleans

8 CTB

5 Power Cleans

12 Pull-ups

Thursday 

Strength 

EMOM 10

Even: 5 Split Jerk

Odd: 10 DB Flys

Metcon

AMRAP 12

30 Doubles

20 Push-ups

10 T2B

Friday

Strength

EMOM 10

Even: 5 Power Snatch

Odd: 10 DB Calf Raise

Metcon

22-16-10

DB Deadlifts (AHAP 2 DB)

DB Thrusters

DB Lunges 

Quote of the Week 1-18-2021

“Life’s most persistent and urgent question is, What are you doing for others?”

NEWS

Welcome to a new amazing week at the 631!  My Coaches and I have some very cool stuff planned for you.  We have assigned every Athlete at the gym to a team, run by one of our Coaches- take some time this week to find out who your team leader is.  These teams will eventually spark some fun in-house competitions between ourselves- stay tuned!

I am also so excited to see you guys posting and tagging us like crazy on social media. Thank you for this- the world should see you as the hero that you are! Celebrate your victories with us in a public way. I am always happy to re-post you guys when you tag the gym. Keep it up.

PROGRAMMING

BIG PR week!  Two sets of six, two sets of three, then two big sets of HEAVY singles all week.  Let your hard work shine.  Our Metcons are straight up old school CrossFit with a focus on explosivity.  Personally, I am really looking forward to Thursdays WOD!

HERE WE GO 631!

Monday

Strength

Front Squat

6-6-3-3-1-1

Metcon

1000m Row

50 Thrusters (45#/35#)

30 KTE

Tuesday

Strength 

Push Press

6-6-3-3-1-1

Metcon

21-15-9

HSPU

Devils Press

Wednesday 

Strength 

DB Row

6-6-3-3-1-1

Metcon

4 Rounds

400m Run

Max Pull-ups

*Scored for Time & Reps

Thursday

Strength 

Power Clean

6-6-3-3-1-1

Metcon

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

Squat Cleans (135#/95#)

Box Jumps

Friday

Strength 

Bench Press

6-6-3-3-1-1

Metcon

AMRAP 12

30 Doubles

10 Push-ups

8 KBS

6 Ring Dips

Quote of the Week 1-11-2021

“There is no greater harm than that of time wasted.”

NEWS

2021 is rolling and we are busy at work getting FIT.  I’ve been having some great Athlete check-ins with you guys which have given me and my Coaches great insight into what you love.  My 2021 goal- give you more of what you LOVE!

I am so happy to announce Josefina Gallardo-Salguero as our first Member of the Month this year!  She always shows up with an amazing attitude and works her butt off.  What makes Josefina so special is her big heart- she represents the 631 ideals of Community and compassion.  Keep your eye out for her workout this month and give her an extra fist bump for me!  

PROGRAMMING

Week number two in our most recent periodization scheme brings five sets of three reps.  We are shooting for around 90% of our 1RM on our last set.  This feels like the week of pushing- I usually program pulling movements in a 2:1 ratio to pushing, but this week I flipped it on it’s head.  Constantly varied is what keeps it spicy.  

HERE WE GO 2021!

Monday

Strength

Power Clean

3-3-3-3-3

Metcon

“Beth-Ane”

21-15-9

Cleans (135#/95#)

HSPU

Tuesday

Strength

DB Row

3-3-3-3-3

Metcon

10 Rounds

4 Alt DB Snatch

4 Pull-ups

4 Box Jumps

Wednesday 

Strength

Bench Press

3-3-3-3-3

Metcon

50 Cal Row

50 HR Push-ups

50 T2B

*Break Up Workload as Desired*

Thursday 

Strength

Front Squat

3-3-3-3-3

Metcon

AMRAP 18

10 MB Walking Lunges

12 MBC

14 Wall Balls

16 Med Ball Sit-ups

Friday

Strength

Push Press

3-3-3-3-3

Metcon

6 Rounds

200m Run

5 Push Press (95#/65#)

5 Ring Dips 

Quote of the Week 1-4-2021

“The future is conquered by those who believe in themselves and the beauty of their dreams.”

NEWS

Happy New Year and a very special good riddance to 2020.  I spent the last week up in the cabin decompressing from that crazy year and I am SO hungry and ready to tackle 2021 with you guys!  I don’t know who needs to hear this but summer is only 5 months away…if you intend to get into the best shape of your life this year like I do, you better get started now.  Get consistent, show up to class, drink that water, book that PT session, get that extra twenty minutes of sleep.  We all deserve to see what we are capable of this year.  Time to make the comeback greater than the setback.  Let’s do this together!  

PROGRAMMING

Bangers this week!  New periodization movements for straight up strength gains.  Front Squats, DB Rows, Push Press, Power Cleans, and Bench- we are looking to put on size and gain explosivity.  Monday is so deceptive…prepare yourselves for that one.    

LET’S GET IT!

Monday

Strength

Front Squat

5-5-5-5-5

Metcon

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

Devils Press (50#/35#)

DB Box Step Overs

Tuesday 

Strength 

DB Row

5-5-5-5-5

Metcon

30/25 Cal Row

20 Hang Snatch (95#/65#)

10 Pull-ups

5 Ring MU

10 Pull-ups 

20 Hang Snatch

30/25 Cal Row

Wednesday 

Strength 

Push Press

5-5-5-5-5

Metcon

4 Rounds

30 Doubles

20 KBS

10 Reverse Burpees 

10 Strict Ring Dips

Thursday 

Strength

Power Clean

5-5-5-5-5

Metcon

AMRAP 15

5 Deadlifts (225#/155#)

10 KTE

15 Wallballs 

20 Sit-ups 

Friday

Strength 

Bench Press

5-5-5-5-5

Metcon

3 Rounds

400m Run

15 Box Jumps

15 HSPU

Quote of the Week 12-28-2020

“If you are going through hell…keep going.”

NEWS

Cheers to new beginnings.  We have almost made it guys.  We overcame SO much this year. We started out real strong but then got hit with a full on shutdown.  I can still remember the afternoon we closed as Cuomo informed us of the mandates.  I said to myself, “hmm I’ve been running myself like crazy, Coaching every class for a decade now…this might be a nice two week break”.  TWO WEEKS!  Remember that?  

Well, as soon as we realized it would not be two weeks, we acted swiftly and pivoted our entire membership base to our Virtual Platform.  Ally “Darth” stepped up hard here and Coached all our online classes for a few months- we are forever grateful.  This new service has grown into Obsessed Fitness which continues to expand our base of membership worldwide.  Talk about turning a negative into a positive!  Thank you to my amazing supportive wife, Melanie, who in between chasing around a toddler and dealing with my nonsense, manages to do all our outreach and online training videos for Obsessed.

At the start of 2020 I was still Coaching every class like I had been for over a decade.  My amazing Coaches stepped up SO big this year and allowed me to help even more people live lives they love, in bodies they can be proud of.  I am truly thankful for each of you and having the BEST experts Coach all our classes reminds me how blessed I am daily.  They have allowed me to exponentially expand our Personal Training programs and focus on retention and Programming to bring you guys the absolute best of what CrossFit can offer.  

During the shutdown most gyms got crushed.  Gold’s Gym and 24 Hour Fitness both filed for bankruptcy.  Many local CrossFit gyms closed as well…some are still VERY near that reality.  Our membership supported 631 through the entire pandemic and we had over a 90% retention rate- a statistic that I am CRAZY proud of.  After we were allowed to reopen in person, we expanded our base significantly with the right people.  Thank you to all our new members for being such a good fit for our Community.  Thank you to our legacy members, some who have been with me since the beginning, who remember when I slept in the gym, who remember my 800 square foot box, who have put up with my BS for over ten years… THANK YOU!  I wouldn’t have gotten through 2020 without all of you.    

Cheers to a NEW YEAR and new beginnings.  

PROGRAMMING

We finish the year with some big PRs.  Monday- Bench, Tuesday- Power Snatch, Wednesday- Core, then Thursday a ridiculous 55 minute barbell complex that sucks almost as much as 2020 did.  If you are in the know, you might have recognized that this week we are revisiting some WODs from last year’s New Year’s Programming.  Look back in your Zen Planner and see if we can’t beat our scores from last year.

ALMOST THERE… 

Monday

Strength 

15 Minutes to PR

1RM Bench Press

Metcon

AMRAP 15

5 HSPU

10 Box Jumps

5 Ring Dips

10 KBS

Tuesday

Strength 

15 Minutes to PR

1RM Power Snatch

Metcon

30-20-10

Pistols

T2B

Wallballs 

Weighted Sit-ups (20#/14#)

Wednesday 

Strength 

Core Circuit

Metcon

10 Rounds

100m Sprint

5 Pull-ups 

4 T2B

Thursday

Metcon

“New Year’s Eve”

10- EMOM 5 Snatches (75#/55#)

9- EMOM 5 Squat Cleans

8- EMOM 5 Push Jerks

7- EMOM 5 Deadlifts

6- EMOM 5 Front Squats

5- AMRAP Snatches

4- AMRAP Squat Cleans

3- AMRAP Push Jerks

2- AMRAP Deadlifts

1- AMRAP Front Squats

Friday

HAPPY NEW YEAR!