Blog Week of 2-4-2019

Quote of the Week 2-4-2019

“Between stimulus and response, there is a space.  In that space is our power to choose our response.”

NEWS

I am so excited and happy to announce that our next competition will be held Saturday March 30th.  This will be a pound for pound Strongman style competition where all the lifts will be body weight dependent.  This will be really unique in that the playing field will be completely level for all- men will compete against women, 70 year olds against 17 year olds!  This is sure to be an amazing day for our incredible community. I will have a shareable link for you guys in next week’s blog- stay tuned!

I know lots of you have already started knocking out those Levels skills!  This week I will be programming specific opportunities to get as many of these done as possible.  Once we have at least 10 athletes with their Level 1 sheets all checked off we can have our first Levels test!

COMMUNITY

February’s Member of the Month is our girl Tina-na-na!  We are all so lucky to have her positive energy and amazing humor in our gym.  Please be sure to show her some love this week.

The winner of our first round of Weekly Challenges was Dom the phenom with 19 burpees in 30 seconds.  Next week you all will have an opportunity to knock him off his pedestal! Keep an eye out for this week’s challenge which will be written on the door.

This months Box Night Out will be Thursday 2-21-2019 at Wasabi all you can eat sushi!  I plan on making a scene here myself and hope you all will join me in feasting. Feel free to bring friends and family- everyone is always welcome!

PROGRAMMING

All our Warm Ups this week will be knocking out those Levels Skills- this diverse and challenging list is certainly enough to get the blood pumping.  We have completed our Strict Press, Deadlift, and Back Squat cycles and are moving into Push Press, Power Clean, Front Squat, and Bench Press work. Have some ideas on numbers you wish to hit- we are looking for around 80% on our last set of 5s all week.

LET’S GET AT ANOTHER AMAZING WEEK!

Monday

Strength

Front Squat

5-5-5-5-5

Metcon

21-15-9

Wallballs

T2B

KBS

Tuesday

Strength

Push Press

5-5-5-5-5

Metcon

50 calorie Row

40 Push-ups

30 burpees

20 DB Push Press

10 Strict Ring Dips

5 Ring MU

Wednesday

Strength

DB Row

5-5-5-5-5

Metcon

AMRAP 12

8 Pull-ups

8 1 Arm DB Hang Snatch

200m Run

1 Rope Climb

Thursday

Strength

Power Clean

5-5-5-5-5

Metcon

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

Deadlifts (225#/135#)

Box Jumps

Friday

Strength

Bench Press

5-5-5-5-5

Metcon

100 Doubles

50 KTE

100 Sit-ups

50 OH Walking Lunges (25#/15#)

Break up however

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