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Blog Week of 1-8-2021

Quote of the Week 2-8-2021

“You don’t have to see the whole staircase, just take the first step.”

NEWS

We are in the full swing of February and with that of course, comes our new Member of the Month.  I am so happy to announce Michele “Meathead” Chorzpa as this month’s highlighted Athlete.  Michele is always SO friendly and brings killer energy to every class.  She also is one of our Nutrition Athletes and has made amazing strides in becoming the best possible version of herself.  Give Meathead an extra pound for us this month!

On the backend of things I have been working with a new payment processor and billing company to clean up and streamline our billing system.  I know it can be difficult for you guys to have your mortgage, car payments, cell phone, blah blah blah, plus tuition come out all on the 1st of the month.  Until recently, changing this would be unattainable, but in the interest of making membership as easy as possible I have worked towards a solution.  We will move towards thinking of tuition as $31.25 or $37.50 a week and have billing cycles every four weeks.  More on this next week but please remember- my legacy Members (that’s you) will NOT need to worry about tuition increases for this implementation.  

Last up in News let’s chat about our Nutrition Challenge.  You guys spoke up and we listened- you voted to tackle a Nutrition Challenge first so let’s get after it!  We will kick this off with a free-for-Members Nutrition seminar Saturday, February 13th at 11 am after our normal classes.  I can’t wait to get you guys ALL IN on something that we are so passionate about.     

PROGRAMMING

Continuing our theme from last week, we are steadily readying our engine for this year’s CrossFit Open.  This week we are playing with all bodyweight, Tabata style Strength pieces.  Do NOT underestimate these things- the volume adds up quickly and you will be surprisingly sore.  One of my favorite pastimes is taking a big bodybuilder or powerlifter who can Back Squat 500 pounds for reps and absolutely CRUSHING them with Tabata Air Squats.  Our Metcons are very straightforward, oldschool, sprinting CrossFit WODs.  Hit them HARD and FAST this week!    

LET’S GET AFTER IT!

Monday

Strength

8 Tabata Sets

Air Squats

Metcon

5 Rounds

Minute One: Pistols

Minute Two: T2B

Minute Three: Box Jumps

Scores For Total Reps

Tuesday

Strength

8 Tabata Sets

Pull-ups

Metcon

10 Rounds

100m Run

3 Burpee-Pull-ups

Wednesday 

Strength

8 Tabata Sets

Push-ups

Metcon

AMRAP 12

8 Alt DB Snatch (50#/35#)

10 KBS 

20 Doubles 

Thursday

Strength

8 Tabata Sets

Sit-ups

Metcon

Buy In: 10 Deadlifts (335#/225#)

21 Cal Row

15 Power Cleans (155#/105#)

9 MU

15 Power Cleans

21 Cal Row

Cash Out: 2 Minute Plank

Friday

Strength 

8 Tabata Sets

HSPU

Metcon

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

DB Thrusters (50#/35#)

Ring Dips

Blog Week of 2-1-2021

Quote of the Week 2-1-2021

“Fitness is not a sometimes thing.  Health is not a temporary project.  If you’re serious about either, it’s something that must become a part of you.”

NEWS

Happy February!  Keep an eye out for our Newsletter in your inboxes.  It looks like most of you are down for both a Mindfulness and a Nutrition challenge but would like the Nutrition kick off first.  We can do that!  I will send you guys more info in our Newsletter where you can sign up and get February started RIGHT.

PROGRAMMING

Oh NO!  Bobby is at it again…to kick off the new month we have a competition style, bad a$$ week of WODs.  No room for Strength cycles this week- we are all GO.  Each class will consist of a warm up, tons of mobility, then a crazy banger of a Metcon designed to build our engines and prepare us for the 2021 OPEN.  Sleep a lot, drink a lot of water, and get ready to see what you are made of.   

HERE WE GO!

Monday

Metcon

“Baseline Plus”

500m Row

40 Air Squats

30 Sit-ups

20 Push-ups

10 Pull-ups

Rest 2 Minutes

500m Row

40 Front Squats (45#/35#)

30 T2B

20 Strict Press (45#/35#)

10 C2B

Rest 2 Minutes

500m Row

40 Thrusters (45#/35#)

30 KTE

20 Hang Snatch

10 Bar MU

Tuesday

Metcon

Buy In: 15 Double DB Cleans (50s/35s)

4 Rounds

400 m Run

15 Devils Press

Cash Out: 15 Double DB Cleans

Wednesday 

Metcon

AMRAP 20

5 DB TGU Right Arm (35#/20#)

5 DB OHS Right Arm

10 Burpee Box Jump 

5 DB TGU Left Arm

5 DB OHS Left Arm

10 Burpee Box Jump 

Thursday 

Metcon

Buy In: 

EMOM 10

5 Split Jerks (AHAP)

40-30-20-10

Doubles 

Push-ups

Sit-ups

Cash Out:

30 HSPU

Friday

Metcon

“Macho Mile”

4 Rounds:

400 Meter Run

3 Rounds of “Macho Man” (155/105)

1 Round of “Macho Man”:

3 Power Cleans + 3 Front Squats + 3 Push Jerks

30 Minute Cap

Blog Week of 1-25-2021

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 

Blog Week of 1-18-2021

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

Blog Week of 1-11-2021

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 

Blog Week of 1-4-2021

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

Blog Week of 12-28-2020

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!

Blog Week of 12-21-2020

Quote of the Week 12-21-2020

“It’s not what you do between Christmas and New Year’s that matters, it’s what you do between New Year’s and Christmas.”

NEWS

Tomorrow will be the last day to drop off toys for this year’s holiday drive.  So far we have collected a bunch of fun items that will/ have been distributed to local families in need.  Thank you guys so much for your generosity this season.  Feel free to check out more info here NSYC.com

PROGRAMMING

Short but TOUGH week coming up.  The week before Christmas is always so much fun to program and luckily we had the foresight to have it line up with our PR lifts in this periodization.  This means that Monday we get to hit the famous…CrossFit Total!  You will have three warm ups and three working sets to find a new 1RM on Back Squat, Strict Press, and Deadlift.  You can do these lifts in any order you wish but I highly suggest hitting them as they are presented.  The rest of the week will be partner WODs and of course, our infamous “12 Days of Christmas” on Thursday 9 am.    

LET’S GET AFTER IT!

Monday

Metcon

“CrossFit Total”

1RM Back Squat

1RM Strict Press

1RM Deadlift

Tuesday 

Metcon

“Double Krannie”

With a Partner

100-80-60-40-20

Wallballs

Doubles

Sit-ups

*Share Workload as Desired*

Wednesday 

Metcon

With a Partner

AMRAP 20

400m Run (Together)

30 Box Jumps

30 Pull-ups

*Share Workload as Desired*

Thursday

Metcon

“12 Days Of Christmas”

1 Sumo Deadlift High-Pull (75/55 lb)

2 Thrusters (75/55 lb)

3 Push Presses (75/55 lb)

4 Power Cleans (75/55 lb)

5 Power Snatches (75/55 lb)

6 Kettlebell Swings (53/35 lb)

7 Pull-Ups

8 Knees-to-Elbows

9 Box Jumps (24/20 in)

10 Double-Unders

11 Burpees

12 Overhead Walking Lunges (45/25 lb Plate)

Friday

Merry Christmas! 

Blog Week of 12-14-2020

Quote of the Week 12-14-2020

“The only person you are destined to become is the person you decide to be.”

NEWS

December is rolling along nicely and I feel like I have been treating the last months of 2020 as a big chipper wod.  One day at a time guys.  I feel so lucky to be surrounded by the BEST Community, the most talented Coaches, and an incredibly supportive Board.  BIG things happening in 2021…stay tuned.

I am happy to announce that we will be partnering with North Shore Youth Council to adopt families for our Holiday Toy Drive! We will be accepting donations of toys or gift cards at the gym all this month. Any donation would be greatly appreciated- I know we can help make the end of this year amazing for some deserving youths. If you have any questions at all, please reach out to me directly- my deepest thank you to all who help!

PROGRAMMING

Welcome to the last full training week of 2020!  I did NOT make it easy on you guys.  We are talking volume, volume, and more volume.  Here comes another week of EMOMs for our Strength, lower reps but higher percentages.  Keep in mind, these numbers are very ambitious so scale where your Coaches feel it is appropriate.  We will also hit tons as assistance and hypertrophy work again.  Let’s get ready…   

HERE WE GO!

Monday

Strength

EMOM 5

3 Bench Press @80%

EMOM 5 

10 HR Push-ups

Metcon

75/60 Calorie Row

45 HSPU

30 Ring Dips

Tuesday

Strength

EMOM 5

3 Deadlift @80%

EMOM 5

10 Walking Lunges

Metcon

10 Rounds

1 Squat Clean (AHAP)

2 Deadlifts

4 KTE

6 Walking Lunges

Wednesday 

Strength 

EMOM 5

3 Hang Cleans @80%

EMOM 5

10 Barbell Curls

Metcon

22-16-10

Alt DB Snatch (50#/35#)

Pull-ups

Thursday

Strength

EMOM 5

3 Strict Press @80%

EMOM 5

10 DB Front Raises

Metcon

3 Rounds 

400m Run

12 Box Jumps 

12 DB Push Press (35#/20#)

Friday

Strength

EMOM 5

3 Back Squat @80%

EMOM 5

10 Standing Calf Raise

Metcon

AMRAP 15

5 Clusters (95#/65#)

10 Burpees

15 Sit-ups

Blog Week of 12-7-2020

Quote of the Week 12-7-2020

“Don’t fear failure.  Not failure, but low aim, is the crime.  In great attempts it is glorious even to fail.”

NEWS

Athlete check-ins are going very nicely.  I love getting so much feedback from you guys and learning exactly what you love about our Programming and facility so I can give you more.  Many of you have booked PT sessions with me as well and the one-on-one approach is just SO effective.  Let’s keep up the amazing work this week!

PROGRAMMING

Get ready friends- we are adding some serious assistance and hypertrophy work this week.  We want to be sure we initiate each movement with the intended working muscle, take the muscle through a full, active range, and squeeze the muscle in the shortened position.  Let’s really focus on creating the proprioception to fatigue specific muscles this week.  Our Metcons are straight up FUN- I am especially looking forward to Friday’s DB madness.  

LET’S GET AFTER IT!

Monday

Strength

EMOM 5

5 Back Squats @70%

EMOM 5

10 Standing Calf Raises

Metcon

40-30-20-10

Doubles

Thrusters (45#/35#)

Sit-ups

Tuesday

Strength

EMOM 5

5 Hang Cleans @70%

EMOM 5

10 DB Curls

Metcon

“Mile Up*

4 Rounds

400m Run

Max Unbroken Pull-ups

*Scored for Reps*

Wednesday 

Strength

EMOM 5

5 Bench Press @70%

EMOM 5

10 DB Lateral Raise

Metcon

21-15-9

Power Snatch (95#/65#)

HSPU

Ring Dips

Thursday

Strength

EMOM 5

5 Deadlift @70%

EMOM 5

10 DB Lunges

Metcon

50/40 Cal Row

25 Deadlift (225#/155#)

15 Burpee Box Jump Overs

10 Deadlifts

15 Reverse Burpees

Friday

Strength 

EMOM 5

5 Strict Press @70%

EMOM 5

10 DB Flys

Metcon

50 Renegade Rows (50#/35#)

50 1 Arm Devils Press

50 Single Arm DB Push Press

50 Alt DB Snatch

*Break Up Workload As Desired*