Blog Week of 12-17-2018

Quote of the Week 12-17-2018

“You can’t stop the waves but you can learn to surf.”

NEWS

Our holiday party is today at 4:30pm and I am excited!  It will be an amazing evening spent with the people I love most.  If you wish, you can bring an ornament to help decorate our tree. Most of you know this is my absolute favorite time of year- I am so grateful for you guys, you make my job the best job in the world.  

COMMUNITY

Time to get sappy!  This past Friday was the two year anniversary at our current location.  I must say it somehow feels like such a short amount of time yet so long ago that I opened up.  It feels short because I can vividly remember moving all the mats, painting the walls, the pain of waiting in the church for permits, all that anticipation, all the hardships- I remember them like they just happened yesterday.  Yet, it feels like ages ago- we have grown so much as a gym and I have grown so much as a person. I have learned there will always be ups and downs no matter what and although you can’t stop the waves, you CAN learn to surf.

CrossFit 631 has come a LONG way.  I started this journey with the sole intention of becoming the premier, community focused training space, dedicated to helping people live their greatest lives in their greatest bodies through the fun pursuit of elite fitness.  I can say with no reservations that you guys have allowed me to achieve that goal.

Your positive energy, help, and kindness have allowed me to transform a hobby into a real business that feeds my family and does a LOT of good in the world.  I am extremely grateful for this. Expect some big new additions in the new year with our year end review- more on this next week!

PROGRAMMING

This week is our second of a conditioning training block.  We will be up against some shorter but heavier WODs than last week in the 15-20 minute time range.  We also will be adding some high intensity Tabata cash outs at the end of every Metcon. Expect to go ALL OUT on these!

LET’S GET AFTER IT!

 

Monday

Strength

EMOM 6

5 Back Squat

Metcon

AMRAP 20

200m Run

15 Wallballs

15 Box Jumps

 

CASH OUT: Tabata Air Squats

 

Tuesday

Strength

EMOM 6

5 Hang Clean

Metcon

2000m Row

Then

AMRAP

8 1 Arm DB Snatch

8 K2E

16 Cap

 

CASH OUT: Tabata Cal Row

 

Wednesday

Strength

EMOM 6

5 Strict Press

Metcon

21-15-9

Burpees

HSPU

Ring Dips

 

CASH OUT: Tabata Push-ups

 

Thursday

Strength

EMOM 6

5 Deadlift

Metcon

3 Rounds

1 Minute Stations

Double unders

KBs

Box Jumps

Sit-ups

 

CASH OUT: Tabata Sit-ups

 

Friday

Strength

EMOM 6

5 Bench Press

Metcon

AMRAP 15

10 Pistols

10 Push-ups

10 Pull-ups

 

CASH OUT: Tabata Pull-ups

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