Blog Week of 6-24-2019

Quote of the Week 6-24-2019

“The last three or four reps is what makes the muscle grow.  This area of pain divides the champion from someone else who is not a champion.”

NEWS

I am so happy about the growth of our 6am and 7:30pm programs.  It feels like every time I turn around there is another new person in these classes.  This is a testament to how lucky I am to have the amazing Coaching Staff that I do. I want to take the time to send a special thank you to Dom, Mittens, DB, and Proshop for always being there when I need them and providing our members with the best hour of their days.  Please take some time this week to show them some love for me!

COMMUNITY

As we expand our Community I would like to make you all aware of some new programs we are developing.  If you know of any youngsters or teens who are interested in trying CrossFit in their own group setting please spread the word that sessions are being formed now.  It looks like these classes will be held three times a week and will focus on fitness through fun, team building workouts. More on this next week.

PROGRAMMING

Hear that???  That is your new one rep maxes calling for you this week!  Big, heavy strength pieces every day. Time to hit some hefty numbers on OHS, Hang Clean, Split Jerk, Power Snatch, and DB Bench Press.  Last week I heard lots of moans and groans about soreness (mostly from myself). Great news is this week is even tougher. We are in store for some seriously challenging and seriously fun Metcons.

HERE WE GO!

Monday

Strength

15 Minutes Establish

1RM OHS

Metcon

Buy in: 50 Walking Lunges

21-15-9

OHS

T2B

Cash out: 50 Sit-ups

Tuesday

Strength

15 Minutes Establish

1RM Hang Clean

Metcon

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

Devils Press (50#/35#)

Strict Pull-ups

15 Minute Cap

Wednesday

Strength

15 Minutes Establish

1RM Split Jerk

Metcon

AMRAP 14

45 Doubles

15 DB Jerks (35#/20#)

10 Burpees

15 Push-ups

Thursday

Strength

15 Minutes Establish

1RM Power Snatch

Metcon

60 Calorie Row

30 KBS

30 Alt KB Hang Cleans

30 KB SDHP

30 Wallballs

15 KBS

15 Alt KB Hang Cleans

15 KB SDHP

15 Wallballs

30 Calorie Row

Friday

Strength

15 Minutes Establish

1RM DB Bench Press

Metcon

100m Run

5 KTE

5 Ring Dips

200m Run

10 KTE

10 Ring Dips

300m Run

15 KTE

15 Ring Dips…

18 Minute Cap

Share