Friday 3-1-2019

Warm Up

2 Rounds

30 Jumping Jacks

10 PVC Snatch

Strength 

Power Snatch

15 Minutes Technique Work

Metcon

21-15-9

Snatch (95#/65#)

Ring Dips

Thursday 2-28-2019

Warm Up

500m Row

25 Sit-ups

Strength

Core Circuit

Metcon

1000m Row

Then

9 T2B

9 Burpees

9 Weighted Sit-ups

12 Minute Cap

Wednesday 2-27-2019

Warm Up

2 Rounds

10 Step Ups

10 PVC Pass-thru

Strength

Split Jerk

15 Minutes Technique Work

Metcon

10-9-8-7-6-5-4-3-2-1

DB Jerk (35#/20#)

Box Jump Overs

Tuesday 2-26-2019

Warm Up

2 Rounds

20 Doubles

15 OHS

Strength

OHS

15 Minutes Technique Work

Metcon

5 Rounds

30 Doubles

15 MBC-Wallballs 

Monday 2-25-2019

Warm Up

2 Rounds

100m Run

10 Ring Rows

Strength

DB Row

15 Minutes Technique Work

Metcon

10 Rounds

100m Run

5 Pull-ups 

12 Minute Cap

Blog Week of 2-25-2019

Quote of the Week 2-25-2019

“Building a better self is more than eliminating bad habits; it’s about creating new, positive, fulfilling ones.

NEWS

Let’s address The Open- we will be treating this year’s Open as a 5 week, In House Competition.  Everyone will be participating for free! All Open WODs will be held on Saturday at 10am. Athletes will have Friday, Sunday, and Monday Open Gym to make up any missed workouts.  You guys will then enter your scores in Zen Planner and I will create a custom leader-board for our box. If you are having any issues with your Zen Planner profile this is the week we straighten you out!  This will be a really fun and new take on the Open and personally I’m embracing this new chapter in CrossFit.

Gorilla Season ¾ shirts are all ready to go for you guys!  Come get them at the sign in desk all this week. I will be taking pre-orders for our next batch of shirts as well- stay tuned!

The 631 Pound for Pound Strongman Competition is gathering some good momentum.  Feel free to invite friends and family and reach out to anyone you think would be a good fit as a sponsor.  Let’s celebrate our amazing community with another killer event.

COMMUNITY

Last week was our monthly Box Night Out and it went amazing!  I’m so lucky to be surrounded by the best community possible. It was a really great turn out and we certainly put a hurting on that sushi!  Nights like these make me so proud to be a part of something bigger than myself- it silences all the imposters and shows that amazing things happen to genuine people.  More on next month’s Box Night Out next week.

PROGRAMMING

This week we will be breaking down all our main lifts in our strength work with coach led drills and skills sessions.  Be prepared to focus on DB Rows, OHS, Split Jerks, and Power Snatches for the next few weeks. Have some previous 1RM numbers in mind so we can develop our periodizations from there.  

LET’S GET AFTER IT!

Monday

Strength

DB Row

15 Minutes Technique Work

Metcon

10 Rounds

100m Run

5 Pull-ups

12 Minute Cap

Tuesday

Strength

OHS

15 Minutes Technique Work

Metcon

5 Rounds

30 Doubles

15 MBC-Wallballs

Wednesday

Strength

Split Jerk

15 Minutes Technique Work

Metcon

10-9-8-7-6-5-4-3-2-1

DB Jerk (35#/20#)

Box Jump Overs

Thursday

Strength

Core Circuit

Metcon

1000m Row

Then

9 T2B

9 Burpees

9 Weighted Sit-ups

12 Minute Cap

Friday

Strength

Power Snatch

15 Minutes Technique Work

Metcon

21-15-9

Snatch (95#/65#)

Ring Dips

Friday 2-22-2019

Warm Up

2 Rounds

10 Step ups

8 Push-ups

10 Sit-ups

Strength

Bench Press

6-6-3-3-1-1

Metcon

“Open 12.3

AMRAP 18

15 Box Jumps

12 Push Press (115#/75#)

9 T2B

Thursday 2-21-2019

Warm Up

2 Rounds

30 Double Unders

15 PVC Pass-thru

Strength

Power Clean

6-6-3-3-1-1

Metcon

“Open 18.4”

21-15-9

Deadlift (225#/155#)

HSPU

Then

21-15-9

Deadlift (315#/205#)

50 foot handstand walk

9 minute cap

Wednesday 2-20-2019

Warm Up

400m Run

10 Ring Rows

Strength

Pendlay Row

6-6-3-3-1-1

Metcon

“Helen”

3 Rounds

400m Run

21 KBS

12 Pull-ups 

Tuesday 2-19-2019

Warm Up

2 Rounds

250m Row

10 Push-ups

Strength

Push Press

6-6-3-3-1-1

Metcon

1000m Row

50 Push-ups 

30 Dips

5 Ring MU

14 minute Cap