Category: News & Updates

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

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

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 

3…

12 Minute Cap

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

Quote of the Week 9-21-2020

“Opportunity is missed by most people because it is dressed in overalls and looks like work.”

NEWS

I must say September is going very well- we have overcome so many challenges and have turned all the negatives into positives!  I’ve felt extra sore all month too but I feel like these WODs have been extraordinarily fun.  We are also happy to announce we will be able to bring back our “Box Night Out” program!  More on this next week- stay tuned…

PROGRAMMING

We are coming off of a big PR week!  Very proud of you guys- especially those using Zen Planner to track your scores and weights.  This week we will do a bit of a deload in the form of EMOM 10s.  Get ready for lots of assistance work.  Our Metcons will be a bit longer too this week- time to have some fun with it!

LET’S DO THIS!

Monday

Strength

EMOM 10

Even: 5 Hang Cleans

Odd: 10 Biceps Curls

Metcon

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

Hang Cleans (95#/65#)

Pull-ups

Sit-ups x2

Tuesday

Strength

EMOM 10

Even: 5 Squat Snatch

Odd: 10 Walking Lunges

Metcon

AMRAP 14

7 MBC

1 Squat Snatch (Heavy)

7 KTE

1 Squat Clean

Wednesday 

Strength

EMOM 10

Even: 5 Push Press

Odd: 10 Close Grip Push-ups 

Metcon

2 Rounds

800m Run

15 STOH (135#/95#)

3 Bar MU

Thursday

Strength

Core Circuit

Metcon

AMRAP 16

4 Right Arm TGU

10 KBS

30 Doubles

4 Left Arm TGU

10 KBS

30 Doubles

Friday

Strength

EMOM 10

Even: 5 Back Squat

Odd: 10 Back Rack Calf Raises

Metcon

1000m Row

50 Walking Lunges

40 Squats

30 Burpees

20 Reverse Burpees

1 Minute Wall Sit

Quote of the Week 9-14-2020

“A stone is broken by the last stroke of the hammer.  This doesn’t mean that the first stroke is useless.  Success is the result of continuous efforts.”

NEWS

First and foremost…

Inspection: PASSED!

As promised our schedule will be expanding this week!  We will offer the following schedule-

Monday- 9 am, 5:30 pm, 6:30 pm

Tuesday- 9 am, 5:30 pm, 6:30 pm

Wednesday- 5:30 pm, 6:30 pm

Thursday- 9 am, 5:30 pm, 6:30 pm

Friday- 5:30 pm

Saturday- 9 am Strongman, 10 am CrossFit

More classes will be added once we know we can safely execute our plan.

You all knew this was coming but here are the new inside rules and regulations.  Please keep in mind these come straight from the Health Department and are in place only to protect the health and wellness of our members.  We will be holding all classes we can outside still unless the weather does not allow for it- if you feel uncomfortable indoors please reach out to me and I will let you know the game plan for that day.

24 hours in advance- Please reserve your specific class using your Zen Planner App.  Any questions about your account please email us and we will get you up to speed.

Before you walk in- there will be a temperature check at the door and you will be asked our “four questions”.  Have you been in contact with anyone with Covid-19 within the last 14 days?  Do you have any flu-like symptoms or a fever?  Have you traveled outside of New York state within the last 14 days?  Have you tested positive for Covid-19?  If the answer to any of these questions is “Yes” then you will not be permitted to enter.  Basically, it boils down to this- if you are not feeling well or have been around anyone that isn’t feeling well please skip class.

When you enter- You will wear a mask at all times inside.  Your Coach will check you in for attendance (no computer or ipad needed for a while), you will walk to our automatic hand sanitizer station, then find a squared off box and wait for your Coach to begin.  You are encouraged to bring your own equipment if you have it.  Sanitized equipment will be brought to you by your Coach which will then be cleaned at the end of your class as well.

We have also installed MERV-13 air filters in our AC unit which will be running 24/7- bring a hoodie if you are easily chilly!

I know this is an adjustment but this is what we are dealing with for a while.  Let’s just keep it clean and safe.  I am feeling thankful that we are allowed back into the place we love!

PROGRAMMING

Big PR week!  With classes starting to move indoors it is the perfect week to begin spending more time under weights.  We are spending lots of time showing off our Strength skills this week- each day will have twenty minutes to establish one rep maxes on our current movements.  Think BIG numbers.  All our Metcons will be baseline benchmarks.  This is really exciting guys- these are meant to be really short, really intense, sub ten minute WODs which will perfectly test our abilities in each major movement pattern.  Twenty plus minute Metcons probably aren’t the best idea wearing a mask until we are acclimated anyway.  Expect to revisit the Monday, Wednesday, and Friday WODs fairly often.  Tuesday and Thursday will be a bit longer but still will test where we are at appropriately.  I haven’t been this excited about a full week of workouts in a long time- let’s all try to make it five days this week!   

HERE WE GO!

Monday

Strength

Back Squat

20 Minutes to Establish 

1RM

Metcon

“Lowers Benchmark”

21-15-9

Thrusters (95#/65#)

T2B

Tuesday

Strength

Core Circuit

Metcon

AMRAP 14

7 Reverse Burpees

14 KBS

7 Burpees

14 KB Sit-ups

Wednesday 

Strength

Push Press

20 Minutes to Establish 

1RM

Metcon

“Push Benchmark”

AMRAP 10

30 Doubles

20 HSPU (Strict)

30 Doubles

30 HR Push-ups

30 Doubles

10 Dips (Strict)

Thursday

Strength

Squat Snatch

20 Minutes to Establish 

1RM

Metcon

“Nance”

3 Rounds

400m Run

15 OHS (95#/65#)

Friday

Strength

Hang Clean

20 Minutes to Establish 

1RM

Metcon

“Pull Benchmark”

2 Rounds

500m Row

20 Pull-ups

10 Hang Cleans (95#/65#)