Blog Week of 11-25-2019

Quote of the Week 11-25-2019

“Discipline is the bridge between goals and accomplishment.”

NEWS

I just got word that our old friend Jeremy “Mittens” will be back from Mexico sooner than we anticipated!  In a few short weeks you guys get back your Coach Mittens. I have decided to share a Spanish poem in his honor…

Donde, está, la biblioteca?

Me llamo T-Bone, la araña discoteca.

Discoteca, muñeca, la biblioteca, es el bigote grande, perro, manteca.

Manteca, bigote, gigante, pequeño, cabeza es nieve, cerveza es bueno.

Buenos dias, me gusta papas frías, bigote de la cabra es Cameron Diaz.

Anyone that leaves a comment with the translation will be automatically entered into winning a raffle.  

Now that I got that out of my system…Thursday is Thanksgiving and I just need to take a moment to thank all of you for being part of our Fit Family. It feels amazing to be surrounded by such great people day in and day out. I am so thankful for you all.

COMMUNITY

Our Holiday Party will be Saturday, December 21st at 5 PM held right at our gym.  The cost is $50 per person and there will be a full catering menu and drinks. Please feel free to bring friends and family to come celebrate the best time of year with the best people I know.  As you guys know, we go all out for this party with way too much food- this year we have steakhouse meatballs, chicken lemongrass, duck wontons, pigs in a blanket, antipasto, tomato and mozzarella salad, Vineyard Salad, Flat Iron Steak in a port wine demi, Chicken Parm, Rigatoni ala Vodka, roasted veggies, roasted potatoes, and much more.   

PROGRAMMING

BIG PR week ladies and gentlemen!  We are gearing up and getting ready to lift heavy every single day.  Be sure to have some percentages in mind- 60%, 70%, 80%, 90%, and 105% of your previous 1RM is the goal.  It is time to celebrate these powerful moments and big wins- I want to hear our PR buzzer ringing loud daily!  Our metcons are meant to be extremely fun and make us feel like superheroes. This will all come together on “Black Friday” for a crazy partner WOD meant to burn off all the turkey and the trimmings.

LET’S GET AFTER IT!

Monday

Strength

Bench Press

6-6-3-3-1-1

Metcon

AMRAP 15

3 Power Cleans (135#/95#)

3 HSPU

30 Doubles

Tuesday 

Strength 

Back Squat

6-6-3-3-1-1

Metcon

EMOM 12

4 Burpees

With remaining time

Accumulate as many points as possible 

Front Squat = 1 point

Thruster = 2 points 

OHS = 3 points 

(135#/95#)

Wednesday 

Strength 

Hang Clean

6-6-3-3-1-1

Metcon

60 Calorie Row

50 Alt DB Snatch (50#/35)

40 KBS

30 Pull-ups

20 1 Arm Devils Press

10 Bar Muscle-ups

20 Minute Cap

Thursday 

Happy Thanksgiving! 

Friday 

Strength 

Deadlift 

6-6-3-3-1-1

Metcon

“Black Friday”

With a Partner

Buy in: 25 Foot Handstand Walk

200 Box Jump Overs

150 Wallballs

100 Ground to Overhead (95#/65#)

75 Burpees Over Bar

50 Pull-ups

Cash Out: 25 Foot Handstand Walk

Share Workload as Desired 

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