Friday 6-7-2019

Warm Up

2 Rounds

200m Run

10 PVC Pass-thru

Strength

Push Press

6-6-3-3-1-1 @ 100%

Metcon

1 Mile Run

50 DB Hang Clean and Jerks (35#/20#)

Partition Movements as Desired 

Thursday 6-6-2019

Warm Up

Roxanne

Strength

Deadlift 

6-6-3-3-1-1 @ 100%

Metcon

21-15-9

Wallballs 

Deadlift (225#/155#)

Burpees over Bar

Wednesday 6-5-2019

Warm Up

2 Rounds

10 Calorie Row

10 Push-ups

Strength

Bench Press

6-6-3-3-1-1 @ 100%

Metcon

3 Rounds

Minute 1: Calorie Row

Minute 2: Ring Dips

Minute 3: Box Jumps

Minute 4: HSPU

Minute 5: Rest

Tuesday 6-4-2019

Warm Up

2 Rounds

30 Doubles

15 Ring Rows

Strength

Hang Clean

6-6-3-3-1-1 @ 100%

Metcon

3 Rounds

50 Doubles

30 Alt DB Snatch (35#/20#)

15 Pull-ups 

Blog Week of 6-3-2019

Quote of the Week 6-3-2019

“Dead last finish is greater than did not finish, which beats did not start.”

NEWS

Big News- we will be officially adding a 6am Class, Monday, Wednesday, and Friday starting this Friday 6-7-2019.  Here’s the deal guys- if you wish to attend you MUST sign up the night before by 9pm using Zen Planner! If nobody signs up then a class will not be held and Dom and I will be fast asleep.  If you guys have any questions or issues registering for classes feel free to ask myself or any Coach this week, we will get you all straightened out!

COMMUNITY

Happy June everyone!  I must say we are coming into the summer with some really good, positive momentum.  The successes of last month’s Member Appreciation Day and “Murph” celebrations have me feeling better than ever.  Our membership base is at an all time high and I can say with no reservations that this is the best group of people I have had the privilege of working with.

June’s Member of the Month is our own Brett “Kick Ass”!  He has cooked up quite the spicy workout out for you guys- get ready.  Be sure to give him an extra pound when you see him this week.

PROGRAMMING

Here we go!  This week we get to test out our big 1’s.  We are looking for PRs, shoot for about a 5% increase on your heaviest previous lift.  Traditional percentages are 50%, 60%, 70%, 80%, 90%, then a big 105%. Our Metcons are classic CrossFit and will prove to be super challenging and fun.  

TIME TO GET IT!

Monday

Strength

Back Squat

6-6-3-3-1-1 @ 100%

Metcon

AMRAP 6

14 Pistols

7 KTE

Rest 2 Minutes

AMRAP 6

21 Air Squats

9 T2B

Rest 2 Minutes

AMRAP 6

14 Walking Lunges

14 Sit-ups

Tuesday

Strength

Hang Clean

6-6-3-3-1-1 @ 100%

Metcon

3 Rounds

50 Doubles

30 Alt DB Snatch (35#/20#)

15 Pull-ups

Wednesday

Strength

Bench Press

6-6-3-3-1-1 @ 100%

Metcon

3 Rounds

Minute 1: Calorie Row

Minute 2: Ring Dips

Minute 3: Box Jumps

Minute 4: HSPU

Minute 5: Rest

Thursday

Strength

Deadlift

6-6-3-3-1-1 @ 100%

Metcon

21-15-9

Wallballs (20#/14#)

Deadlift (225#/155#)

Burpees over Bar

Friday

Strength

Push Press

6-6-3-3-1-1 @ 100%

Metcon

1 Mile Run

50 DB Hang Clean and Jerks (35#/20#)

Partition Movements as Desired

Monday 6-3-2019

Warm Up

2 Rounds

10 OHS

10 OH Walking Lunges

10 Sit-ups

Strength

Back Squat 

6-6-3-3-1-1 @ 100%

Metcon

AMRAP 6

14 Pistols

7 KTE

Rest 2 Minutes

AMRAP 6

21 Air Squats

9 T2B

Rest 2 Minutes

AMRAP 6

14 Walking Lunges

14 Sit-ups