Friday 4-19-2019

Warm Up

2 Rounds

10 DB Goblet Squats

15 Sit-ups

Strength

EMOM 7

1 High Hang Clean

2 Low Hang Clean

3 Squat Clean

Metcon

21-15-9

DB Thrusters (50#/35#)

T2B

Weighted Sit-ups (50#/35#)

Thursday 4-18-2019

Warm Up

2 Rounds

10 PVC Good Morning

10 PVC Power Snatch

5 Burpees

Strength

EMOM 7

1 Snatch Pull

2 Hang Snatch

3 Power Snatch

Metcon

4 Rounds

10 Power Snatch (95#/65#)

10 Ring Dips

Wednesday 4-17-2019

Warm Up

2 Rounds

10 Calorie Row

10 Ring Rows

Strength

EMOM 7

1 MU

2 C2B

3 Pull-ups 

Metcon

21 calorie Row

15 Burpee Box Jump Overs

9 Bar MU

15 Burpee Box Jump Overs

21 calorie Row

Tuesday 4-16-2019

Warm Up

2 Rounds

200m Run

10 Medball Walking Lunges

Strength

EMOM 7

1 Cluster

2 Thrusters

3 Front Squats

Metcon

“The Big Joe”

50 Wallballs 

800m Run

100 medball walking lunges

800m Run

Monday 4-15-2019

Warm Up

2 Rounds

20 Doubles

10 PVC Strict Press

10 PVC Pass-thru

Strength

EMOM 7

1 Strict Press

2 Push Press

3 Split Jerks

Metcon

AMRAP 12

20 Doubles

6 HSPU

6 Burpees

Blog Week of 4-15-2019

Quote of the Week 4-15-2019

“Believe in yourself.  You are braver than you think, more talented than you know, and capable of more than you can imagine.”

NEWS

I am so excited to be hosting our first ever Member Appreciation Day- Saturday, May 4th at 10am at the gym.  Let’s please all do our best to bring friends and family to share our amazing community- all for free. Right now I have some really fun events planned that I know you guys are going to love.  More on this next week.

COMMUNITY

Last week’s Box Night Out at Cafe Amici went amazing!  Thank you to all who came, ate, drank, and shared a great time supporting a local business.  Next month I think we are skipping Box Night Out in order to focus on Member Appreciation Day and Murph.  It will be back and better than ever in June!

PROGRAMMING

Week two of our Oly lifting cycle is rolling along with seven minute EMOMs for our strengths.  These will tax your flexibility, speed, stamina, strength, and cardiorespiratory endurance. All of the sets are meant to be heavy but touch and go style with no rest between movements.  As always, the strength pieces will compliment the metcon of the day nicely. Remember to show our Member of the Month “Big Joe” some love Tuesday by doing his WOD.

TIME TO GO TO WORK!

Monday

Strength

EMOM 7

1 Strict Press

2 Push Press

3 Split Jerks

Metcon

AMRAP 12

20 Doubles

6 HSPU

6 Burpees

Tuesday

Strength

EMOM 7

1 Cluster

2 Thrusters

3 Front Squats

Metcon

“The Big Joe”

50 Wallballs

800m Run

100 medball walking lunges

800m Run

Wednesday

Strength

EMOM 7

1 MU

2 C2B

3 Pull-ups

Metcon

21 calorie Row

15 Burpee Box Jump Overs

9 Bar MU

15 Burpee Box Jump Overs

21 calorie Row

Thursday

Strength

EMOM 7

1 Snatch Pull

2 Hang Snatch

3 Power Snatch

Metcon

4 Rounds

10 Power Snatch (95#/65#)

10 Ring Dips

Friday

Strength

EMOM 7

1 High Hang Clean

2 Low Hang Clean

3 Squat Clean

Metcon

21-15-9

DB Thrusters (50#/35#)

T2B

Weighted Sit-ups (50#/35#)

Friday 4-12-2019

Warm Up

2 Rounds

10 Ring Rows

15 Air Squats

Strength
EMOM 10
10 Weighted Walking Lunges

Metcon
AMRAP 15
15 Wallballs 
10 CTB Pull-ups 

Thursday 4-11-2019

Warm Up

2 Rounds

200m Run

10 PVC Snatch

Strength
EMOM 10
4 Power Snatch


Metcon
5 Rounds
200m Run
7 Clean and Jerks (135#/95#)

Remember- 9am and 5:30pm Only- BOX NIGHT OUT!

Wednesday 4-10-2019

Warm Up

2 Rounds

20 Doubles

10 Push-ups

Strength
EMOM 10
5 DB Bench Press


Metcon
3 Rounds
30 Doubles
15 HR Push-ups 
Rest 3 Minutes
3 Rounds
15 Burpees
10 Ring Dips

Tuesday 4-9-2019

Warm Up

500m Row

20 Sit-ups

Strength
Core Circuit 


Metcon
1000m Row
Then AMRAP
8 KBS
8 KB Sit-ups
8 Box Jumps
8 T2B
14 minute cap