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#)

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