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

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