Wednesday 1-23-2019

Warm Up

2 Rounds

10 Burpees

10 Ring Rows

Strength

Pendlay Row

3-3-3-3-3@ 90%

Metcon

3 Rounds

Minute 1: Max Burpee-Pull-ups 

Minute 2: Max Doubles

Minute 3: Max Burpee-T2B

Minute 4: Max hang clean (95#/65#)

Tuesday 1-22-2019

Warm Up

2 Rounds

200m Run

10 PVC Pass-thru

Strength

Strict Press

3-3-3-3-3@ 90%

Metcon

AMRAP 15

200m Run

10 HSPU

5 Ring Dips

Blog Week of 1-21-2019

Quote of the Week 1-21-2019

“Give me six hours to chop down a tree and I will spend the first four sharpening the axe.”

NEWS

We are all sold out of our new hoodies!  Next new gear will be our “Gorilla Season” t-shirt which I will be taking pre-orders for this week.  I will be rocking these bad boys myself for sure.

Our Personal Training program is growing wonderfully.  If any of you guys are interested please feel free to reach out- $30 for your first half hour session.  If there are any training items or hypertrophy desires you have this is where we can address them in a one-on-one setting.

COMMUNITY

February’s “Box Night Out” will be Thursday 2-21-2019.  It looks like we will be hitting all you can eat sushi! This is meant to be a celebration of your hard work and our community so feel free to bring friends and family to enjoy.

I feel the need to really thank our veteran members.  There are LOTS of new faces in the box and I want to take the time to thank all of you for making CrossFit 631 Red Woods the most welcoming and honest gym around.  These new members had many choices and ultimately choose us because of the amazing community you all have helped me build. We didn’t run any negative social media posts, we didn’t offer some ridiculous cheap-o deal devaluing our product- we simply did what we do best- offer amazing fitness in the best community based atmosphere possible.  

PROGRAMMING

This week our strength begins 3’s- five sets of three reps with that last set at 90% of your newly established one rep maxes.  Three good reps at 90% is a large task to undertake so make sure you all are adequately prepared with some good rest, nutrition, and warm up numbers.  Use the first four sets as acclimation sets preparing your central nervous system for a big challenge. The metcons are straight up fun this week- get ready for all out tabata sets Friday!

TIME TO GET AFTER IT!

Monday

Strength

Back Squat

3-3-3-3-3@ 90%

Metcon

30-20-10

Calorie Row

Wallballs

Walking Lunges (45#/25#)

Tuesday

Strength

Strict Press

3-3-3-3-3@ 90%

Metcon

AMRAP 15

200m Run

10 HSPU

5 Ring Dips

Wednesday

Strength

Pendlay Row

3-3-3-3-3@ 90%

Metcon

3 Rounds

Minute 1: Max Burpee-Pull-ups

Minute 2: Max Doubles

Minute 3: Max Burpee-T2B

Minute 4: Max hang clean (95#/65#)

Thursday

Strength

Deadlift

3-3-3-3-3@ 90%

Metcon

21-15-9

Squat Clean (135#/95#)

Burpees over Bar

Friday

Strength

Bench Press

3-3-3-3-3@ 90%

Metcon

8 Tabata Sets

Push Press (95#/65#)

Sit-ups

Push-ups

Monday 1-21-2019

Warm Up

2 Rounds

10 Calorie Row

10 OHS

Strength

Back Squat

3-3-3-3-3@ 90%

Metcon

30-20-10

Calorie Row

Wallballs 

Walking Lunges (45#/25#)

Friday 1-18-2019

Warm Up

2 Rounds

5 Burpees

10 PVC Good Mornings

Strength

Deadlift

5-5-5-5-5 @80%

Metcon

AMRAP 20

10 Burpees

10 Pistols

10 Medball Cleans (20#/14#)

Thursday 1-17-2019

Warm Up

400m Run

10 Knees to Waist

Strength

Core Circuit

Metcon

3 Rounds

400m Run

21 Medball Sit-ups (20#/14#)

12 Push-ups

3 Bar MU

Wednesday 1-16-2019

Warm Up

500m Row

10 OHS

Strength

Back Squat

5-5-5-5-5 @80%

Metcon

“Thor”

Buy in: 500m Row

5×5

Back Squat (BW)

Strict Pull-ups

Strict Ring Dips

Cash out: 1000m Row

Monday 1-14-2019

Warm Up

5 Box Step-ups

10 PVC Pass-thru

5 Burpees

Strength

Bench Press

5-5-5-5-5 @80%

Metcon

AMRAP 12

5 Devils Press

30 Doubles

5 Burpee- Box Jumps

Blog Week of 1-14-2019

Quote of the Week 1-14-2019

“Always go with the choice that scares you the most, because that’s the one that is going to help you grow.”

NEWS

I am happy to say all our new programs and classes are doing amazing!  Our skills and drills class, Levels program, and Board of Directors are in full effect.  I am also building our Personal Training Program- if any of you guys are interested please feel free to shoot me an email at info@crossfit631redwoods.com I will get you all hooked up.  I will be reserving some specific hours for these sessions- if the lights are on but the doors are locked this is why!  All classes will still be let in 10 minutes before they start.

New hoodies will be made available this week!  These bad boys are thick and look great- hoping to keep you warm during our running WODs.  Rumor has it there are talks of new t-shirts as well…it IS Gorilla Season after all.

The 9am will be starting their “Whole 30” nutrition challenge this week.  You guys received an email with lots of amazing resources. Any questions please feel free to respond to that email and I can get you set up right away.

COMMUNITY

Our first Box Night Out at Coram Country Lanes Bowling was amazing.  I am happy to say that your fearless leader was able to squeak out the win!  Great time with great people. I love sharing our incredible community with local businesses.  Looks like our next night out will be all you can eat sushi- more on this next week.

PROGRAMMING

This week we get to hit our Member of the Month WOD- “Thor” honoring him with some back squats and strict gymnastics movements.  We will be running reps of 5 all week for strength pieces, ending up with the last set around 80% of our new one rep maxes. Please use your latest 1RMs established last week and have your numbers available.  Recommended set percentages are 50%, 60%, 70%, 75%, and 80%. Be smart about recovery this week- get enough sleep, ice, and eat properly because we can plan to be crazy sore.

HERE WE GO- LET’S GET TO WORK!

Monday

Strength

Bench Press

5-5-5-5-5 @80%

Metcon

AMRAP 12

5 Devils Press

30 Doubles

5 Burpee- Box Jumps

Tuesday

Strength

Strict Press

5-5-5-5-5 @80%

Metcon

21-15-9

Cleans (135#/95#)

HSPU

Wednesday

Strength

Back Squat

5-5-5-5-5 @80%

Metcon

“Thor”

Buy in: 500m Row

5×5

Back Squat (BW)

Strict Pull-ups

Strict Ring Dips

Cash out: 1000m Row

Thursday

Strength

Core Circuit

Metcon

3 Rounds

400m Run

21 Medball Sit-ups (20#/14#)

12 Push-ups

3 Bar MU

Friday

Strength

Deadlift

5-5-5-5-5 @80%

Metcon

AMRAP 20

10 Burpees

10 Pistols

10 Medball Cleans (20#/14#)