Blog Week of 7-1-2019

Quote of the Week 7-1-2019

“The starting and ending point of your personal discipline is exclusively controlled by you. Something can trigger it.  Someone can encourage it. Your environment can support it. But only you can start it.”

NEWS

Welcome to another great month at CrossFit- Happy July everyone!  Our classes are bumping, Personal Training is busy, I have more Nutrition clients than ever before and overall there is just a great vibe in the gym.  I love summers with you guys! Please note this Thursday, July 4th we will only hold a 9 am class. This will be a special hero WOD “The Seven” so come ready to sweat.  Feel free to bring a friend or family member on us, this way you can all enjoy your BBQs guilt free. 

COMMUNITY

July’s Member of the Month is our own Ally “Darth” Gurovich!  We are cooking up a hell of a workout for you guys too. Be sure to give her a pound when you see her this month as she certainly has earned this honor.  

For our “Box Night Out” I have been toying with the idea of a movie night.  We can get DB’s projector and play The Goonies on the side of the building maybe…you guys let me know!  Whatever we choose, I think it will be a fun summer night activity.  

PROGRAMMING

We just finished up a fun little Oly cycle with you guys smashing some PRs.  I was particularly happy with everyone’s jumps on Power Snatches and OHS. Now we get to build in some hypertrophy work.  These next few weeks are designed with priming the muscles to grow. Time to show off the summer guns!

LET’S GET TO WORK!

Monday

Strength

Bench Press

10-10-10

DB Flys

1 set to failure 

Metcon

9-15-21-27

HSPU

Burpee Box Jump Overs

Tuesday 

Strength

DB Row

10-10-10

Strict pull-ups 

1 set to failure

Metcon

1000m Row

50 Medball Sit-ups

30 C2B Pull-ups 

Wednesday 

Strength

Front Squat

10-10-10

Calf Raise

1 set to failure

Metcon

“Kel”

3 Rounds

400m Run

30 Box Jumps

30 Wallballs 

Thursday

Metcon

“The Seven”

7 Rounds For Time:

7 Handstand push-ups

7 Thrusters (135/95)

7 Knees to elbows

7 Deadlifts (245/175)

7 Burpees

7 Kettlebell swings

7 Pull-ups

45 Minute Cap

Friday

Strength

Push Press

10-10-10

Lateral Raise

1 set to failure

Metcon

AMRAP 12

22 Doubles

11 Push-ups 

11 KBS

11 T2B

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