Blog Week of 11-18-2019

Quote of the Week 11-18-2019

“What you get by achieving your goals is not as important as what you become by achieving your goals.”

NEWS

Hoodies are in!  $35 cash or $40 on Zen Planner for these comfy new bad boys.  You all can feel free to purchase these or any of our cooler items off of Zen Planner as well.  Just open the app, click your picture in the upper right corner, click purchase, and all our retail items are listed to be billed to your account- no cash needed!  I hope to see lots of you guys rocking these this winter.

COMMUNITY

Our team for the Spartan Race next Saturday is looking stacked!  I believe we are up to 11 or 12 athletes who will be running that day.  If you are interested there is still time to join- now is the time.  

We also moved our Box Night Out to this Wednesday, November 20th after our 5:30 pm Class at Margarita’s Cafe in Port Jefferson.  There will be 5:30 am, 9 am, and 5:30 pm classes only. Feel free to meet us after at 4747-16 RTE 347, Port Jefferson Station, NY.  It should be a fun night full of drinks and tacos!

PROGRAMMING

3’s all week guys!  Get excited to hit 90% for big triples on our strength movements.  Our metcons are meant to be intense this week, complimenting our heavier strength work nicely.

HERE WE GO!

Monday

Strength

Deadlift 

3-3-3-3-3 @90%

Metcon

50 DB Thrusters (35#/20#)

30 T2B

*EMOM 2 Power Clean (135#/95#)

15 Minute Cap

Tuesday

Strength

Bench Press

3-3-3-3-3 @90%

Metcon

AMRAP 15

250m Row

10 HSPU

15 Push-ups 

Wednesday 

Strength

Hang Clean

3-3-3-3-3 @90%

Metcon

21-15-9

Power Snatch (95#/65#)

Pull-ups 

Thursday

Strength

Back Squat

3-3-3-3-3 @90%

Metcon

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

Wallballs

Box Jumps

*100m Sprint Between Rounds*

Friday

Strength

Push Press

3-3-3-3-3 @90%

Metcon

150 Doubles

100 Sit-ups

75 Push Press (45#/35#)

25 Ring Dips

Break Up Workload As Needed

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