Blog Week of 12-24-2018

Quotes of the Week 12-24-2018

“The rung of a ladder was never meant to rest upon, but only to hold a man’s foot long enough to enable him to put the other somewhat higher.”

“You can’t climb the ladder of success with your hands in your pockets.”

BOY, OH BOY did we do a lot of climbing this year!  With the end of the year quickly approaching this week’s blog will be written a bit differently.  Normally we look forward to the week ahead, the News, Community, and Programming- this week I’d like to take the time to reflect on just how far we have come.

First and foremost our amazing Community has grown SO much this past year.  I have been blessed to be surrounded by such amazing, supportive, and positive people.  I must say it has been a struggle weeding out negativity but with all your support I can honestly say our gym is the most rock solid community I have ever been a part of.  There are no cliques, there is no drama, there is zero negativity. This past year CrossFit 631 has truly become a family.

Secondly, we have put on some amazing events.  The 631 Throwdown, our amazing Holiday Party, professional photoshoots, The End of Summer Party, our “Murph” BBQ and countless other fun times have brought us all a little closer together.  Not a day goes by that I don’t get a call or DM about how much fun our gym looks.

You all have put in so much hard work this year!  We have run two conditioning cycles, a strength cycle, a traditional big three periodization, a hypertrophy cycle, and an Oly cycle all in the past nine months!  I am very proud of each of you. Every single one of you looks and performs so much better than when you first came through that door. 2018 was a big success for all your fitness.  Together, let’s create some BIG goals to hit in 2019.

Business wise our gym is thriving.  I made it a point this year to dedicate 100% of myself to giving my members what they deserve and it has paid off in a big way.  I have 3x’ed the membership in the past 6 months, redesigned the entire website, increased our social media reach, started this blog (THANKS TO ALL WHO READ WEEKLY!), added workout tracking software, purchased new equipment, and created a world class coaching staff.  We have added classes, added an Open Gym Program, Built up our Strongman class, and added Nutritional Counseling. This year I signed my name to this project- CrossFit 631 Red Woods. I am so proud to be a part of something bigger than myself, to share my passion and knowledge every day, and to help people live their greatest lives in their greatest bodies.  

Next year will be even better…

Be ready to hear about our new and exciting programs moving forward into 2019!

MERRY CHRISTMAS EVERYONE!

Monday

Metcon

“12 days of Christmas”

1 Sumo Deadlift High Pull (75#/55#)

2 Thrusters (75#/55#)

3 Push Press (75#/55#)

4 Power Cleans (75#/55#)

5 Power Snatches (75#/55#)

6 Kettlebell Swings (53#/35#)

7 Pull-ups

8 Knees-to-Elbows

9 Box Jumps (24″/20″)

10 Double Unders

11 Burpees

12 Overhead Walking Lunge Steps (45#/25# Plate)


Tuesday

MERRY CHRISTMAS!


Wednesday

Strength

EMOM 6

3 Deadlift

Metcon

“The Coco”

21-15-9

Burpees

Weighted Step Overs

DB Snatch


Thursday

Strength

EMOM 6

3 Bench Press

Metcon

3 Rounds

400m Run

15 HSPU

15 Hang Clean and Jerk (95#/65#)


Friday

Strength

EMOM 6

3 Front Squat

Metcon

45 Calorie Row

45 Wallballs

90 Walking Lunges

90 sit-ups

Share