Tuesday 10-1-2019

Warm Up

20 Calorie Row

10 OHS

Shoulder Mobility

Dynamic Stretches

Metcon

50 Calorie Row

Then 2 Rounds

40 KBS

30 Box Jumps

20 T2B

10 Burpee-KTE

Monday 9-30-2019

Warm Up

Coach Flow

Shoulder Mobility

Dynamic Stretches

Metcon

“Cindy 3 Ways”

AMRAP 5

5 Strict Pull-ups 

10 Push-ups 

15 Squats

AMRAP 5

5 C2B

10 HSPU

15 Wallballs 

AMRAP 5

5 Pull-ups

10 DB Push Press (35#/20#)

15 DB Thrusters

Blog Week of 9-30-2019

Quote of the Week 9-30-2019

“Do your own thinking independently.  Be the chess player, not the chess piece.”

NEWS

Break out your calendars because we have a month of fun and exciting events planned!  First off we have a happy start of October this Tuesday, which means we have a new Member of the Month.  This also means we are starting a whole new lifting cycle.    

Next Thursday, October 10th is our Box Night Out!  We decided that we will be hitting up the movies that night.  Keep in mind there will still be 9 am, and 5:30 pm classes held and we can all meet at the box around 6:15 to leave for the theater. I myself am extremely excited since I haven’t been to the movies since I saw The Little Mermaid when I was like nine.     

I will also be holding a seminar Saturday, October 12th at 11am after our normal CrossFit class.  This will be a discussion about recovery, the nervous system, parasympathetic inputs, and meditation.  Be prepared to have lots of questions answered and chill out with a ten minute guided meditation.   

COMMUNITY

Like I said we have ourselves a new Member of the Month- Anthony “D-Rose”!  Anthony is truly dedicated to learning all he can from our Community and Programming.  He exemplifies the best of the fun-hearted competitive environment we offer at 631. This month we honor Anthony with the “D-Rose”- more on this next week.

PROGRAMMING

After last week’s PRs we have earned a well deserved break from heavy lifting cycles.  This week we will spend our normal strength time dedicated to mobility, recovery, and muscle activation.  Our WODs are all competition level workouts and will seriously tax us head to toe. Go into each one of them with a positive mindset and look forward to accepting each challenge with playful ambition.   

HERE WE GO!

Monday

Metcon

“Cindy 3 Ways”

AMRAP 5

5 Strict Pull-ups 

10 Push-ups 

15 Squats

AMRAP 5

5 C2B

10 HSPU

15 Wallballs 

AMRAP 5

5 Pull-ups

10 DB Push Press (35#/20#)

15 DB Thrusters

Tuesday

Metcon

50 Calorie Row

Then 2 Rounds

40 KBS

30 Box Jumps

20 T2B

10 Burpee-KTE

Wednesday 

Metcon

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

Deadlifts (225#/155#)

Ring Dips

100m Run Between Rounds

Thursday

Metcon

“Gut Feeling”

12-9-6-3

Hang Power Cleans (185/135)

Burpee Box Jump Overs (30/24)

Push Jerks (185/135)

Ring Muscle-ups

Friday

Metcon

AMRAP 16

22 OH Walking Lunges (45#/25#)

16 Plate Thrusters

10 Plate Devils Press

40 Double Unders

Friday 9-27-2019

Warm Up

2 Rounds

“Cindy”

Strength

DB Strict Press

15 Minutes to PR

Metcon

30-20-10

T2B

Push Press (95#/65#)

Med Ball Sit-ups

1 Rope Climb After Each Round 

Thursday 9-26-2019

Warm Up

Coach Flow

Strength 

Back Squat 

15 Minutes to PR

Metcon

75 Thrusters (75#/55#)

EMOM 4 Burpees Over Bar 

20 Minute Cap

Wednesday 9-25-2019

Warm Up

400m Run

20 Band Rows

Strength

DB Row

15 Minutes to PR

Metcon

3 Rounds

400m Run

10 Burpee-Pull-ups

14 KBS

8 C2B Pull-ups 

Tuesday 9-24-2019

Warm Up

2 Rounds

20 Doubles

10 Push-ups

Strength

DB Bench Press

15 Minutes to PR

Metcon

AMRAP 12

30 Doubles

10 Push-ups 

8 Box Jumps

6 HSPU

4 Ring Dips

2 Ring MU

Blog Week of 9-22-2019

Quote of the Week 9-22-2019

“All progress takes place outside the comfort zone.”

I am using this week’s blog to highlight our new program- Boot Camp Long Island and it’s incredible Coach, Kathy “Dipsy” Ferrara.  Boot Camp Long Island is an all female fitness program specifically designed to help women live their greatest lives in a body they LOVE.  We are the most convenient, affordable, and fun solution for all your fitness and fat loss needs. Dipsy promises to challenge your body and deliver you custom results without the boring hours spent on a treadmill.  I encourage all our female members to give it a try- Tuesdays and Thursdays at 10:30 am. Also everyone please give us a follow on Instagram to get the latest news and updates! Overall I am thrilled to have Dipsy as the newest addition to our team  She brings fun and passion to an already amazing culture.   

PROGRAMMING

Get ready friends….It’s PR WEEK!  Let’s see some big numbers and shatter old personal records every day.  Be sure to celebrate and share these powerful moments with your fellow 631 brothers and sisters.  Our metcons will compliment our strength work very well this week with some intense and fun workouts.  

LET’S GET AFTER IT!  

Monday

Strength 

Deadlift

15 Minutes to PR

Metcon

1000m Row

Then AMRAP

7 Wallballs

7 Snatches (95#/65#)

14 Walking Lunges

14 Minute Cap

Tuesday

Strength

DB Bench Press

15 Minutes to PR

Metcon

AMRAP 12

30 Doubles

10 Push-ups 

8 Box Jumps

6 HSPU

4 Ring Dips

2 Ring MU

Wednesday

Strength

DB Row

15 Minutes to PR

Metcon

3 Rounds

400m Run

10 Burpee-Pull-ups

14 KBS

8 C2B Pull-ups 

Thursday

Strength 

Back Squat 

15 Minutes to PR

Metcon

75 Thrusters (75#/55#)

EMOM 4 Burpees Over Bar 

20 Minute Cap

Friday

Strength

DB Strict Press

15 Minutes to PR

Metcon

30-20-10

T2B

Push Press (95#/65#)

Med Ball Sit-ups

1 Rope Climb After Each Round 

Monday 9-23-2019

Warm Up

2 Rounds

250m Row

10 Good Mornings

Strength 

Deadlift

15 Minutes to PR

Metcon

1000m Row

Then AMRAP

7 Wallballs

7 Snatches (95#/65#)

14 Walking Lunges

14 Minute Cap

Friday 9-20-2019

Warm Up

2 Rounds

10 Good Mornings

10 OHS

Strength

Deadlift

3-3-3-3-3

Metcon

21-15-9

Power Cleans (95#/65#)

T2B

Wallballs