Wednesday 1-1-2020

  • 9 am class only

Metcon

“New Years Day 2020”

2020m Row

20 KBS

20 Lateral Burpees Over KB

20 KTE

20 Double Unders

20 TGU

200m Run

Break Up Workload

Tuesday 12-31-2019

*9 am class only*

Metcon

“New Year’s Eve”

10- EMOM 5 Snatches (75#/55#)

9- EMOM 5 Squat Cleans

8- EMOM 5 Push Jerks

7- EMOM 5 Deadlifts

6- EMOM 5 Front Squats

5- AMRAP Snatches

4- AMRAP Squat Cleans

3- AMRAP Push Jerks

2- AMRAP Deadlifts

1- AMRAP Front Squats

Blog Week of 12-30-2019

Quote of the Week 12-30-2019

“Cheers to the new year and for another chance for us to get it right.”

NEWS

I want to take this week’s Blog post to just offer my genuine and sincere gratitude to our Community.  You guys have made 2019 the best year the gym has seen by far and I know 2020 will be even better. I am so proud to be able to think back fondly about all our special events, parties, workouts, and fun times this past year.  Thank you for being the best part of our gym.  

PROGRAMMING

If you are planning on RXing all the WODs this week I wish you the best of luck!  Easily one of the hardest weeks I have programmed in some time but I always like to end the year with a bang.  I am looking forward to seeing how we do on this 55 minute barbell complex Tuesday and Wednesday is no joke either.

LET’S WORK!

Monday

Strength

EMOM 8

5 Power Cleans

Metcon

30-20-10

Pistols

T2B

Wallballs 

Weighted Sit-ups (20#/14#)

Tuesday

Metcon

“New Year’s Eve”

10- EMOM 5 Snatches (75#/55#)

9- EMOM 5 Squat Cleans

8- EMOM 5 Push Jerks

7- EMOM 5 Deadlifts

6- EMOM 5 Front Squats

5- AMRAP Snatches

4- AMRAP Squat Cleans

3- AMRAP Push Jerks

2- AMRAP Deadlifts

1- AMRAP Front Squats

Wednesday 

Metcon

“New Year’s Day 2020”

2020m Row

20 KBS

20 Lateral Burpees Over KB

20 KTE

20 Double Unders

20 TGU

200m Run

Break Up Workload

Thursday

Strength

EMOM 8

5 Front Squats

Metcon

“Reverse Jackie”

30 Pull-ups

50 Thrusters (45#/35#)

1000m Row

Friday

Strength 

EMOM 8

5 Bench Press 

Metcon

AMRAP 15

5 HSPU

10 Box Jumps

5 Ring Dips

10 KBS

Monday 12-30-2019

Warm Up

2 Rounds

10 OHS

10 Sit-ups

5 Burpees

Strength

EMOM 8

5 Power Cleans

Metcon

30-20-10

Pistols

T2B

Wallballs 

Weighted Sit-ups (20#/14#)

Friday 12-27-2019

Warm Up

2 Rounds

10 Ring Rows

10 OHS

Strength

12 Minutes Build To

Heavy Front Squat

Metcon

“Jacked Up Fran”

21-18-15-12-9-6-3

Thrusters (95#/65#)

Pull-ups

Thursday 12-26-2019

Warm Up

2 Rounds

10 Calorie Row

10 Banded Pass-thru

10 Banded Good Morning

Strength

12 Minutes Build To

Heavy Strict Press

Metcon

“Fight Gone Bad”

3 Rounds

Wallballs

Sumo deadlift high-pull (75#/55#)

Box Jumps

Push Press (75#/55#)

Row (Calories)

Tuesday 12-24-2019

*9am Class Only*

Metcon

“12 Days of Christmas”

1 Sumo Deadlift High-Pull (75/55 lb)

2 Thrusters (75/55 lb)

3 Push Presses (75/55 lb)

4 Power Cleans (75/55 lb)

5 Power Snatches (75/55 lb)

6 Kettlebell Swings (53/35 lb)

7 Pull-Ups

8 Knees-to-Elbows

9 Box Jumps (24/20 in)

10 Double-Unders

11 Burpees

12 Overhead Walking Lunges (45/25 lb Plate)

-Rep Scheme Like The Song-

Blog Week of 12-23-2019

Quote of the Week 12-23-2019

“The secret to getting ahead is getting started.”

NEWS

As we approach the New Year I feel it is important to chat about New Year’s Resolutions.  Some people LOVE them, some people HATE them, some people feel it’s just a silly arbitrary date, others feel it is the best time of the year to revamp their entire lifestyles.  Think about how you feel about New Year’s Resolutions and bring it up to me in class this week- no judgement on my end, I am just curious to know.

What I do know is this- according to the Statistic Brain Research Institute, just 8% of people actually achieve their New Year’s resolution.  This means 92 out of 100 people fail to achieve their important goals. But why is that? A tremendous amount of research suggests that poor planning largely contributes to failing to meet your goals.  “When you fail to plan you plan to fail” is a cliche because it is true. This year I want to give you guys every opportunity to succeed and join the elite 8% that actually come out on top of their goals.  Let’s use these next two weeks to create an open dialogue about how we can get you to where you want to be. I have also created some links to get you started on your journey right. I strongly suggest you guys stock up with everything that you need to get this new year, new you mentality off and running!



COMMUNITY
The Holiday Party is on like Donkey Kong!  Saturday, December 28th at 4 PM right at our gym.  Potluck style, bring whatever and whoever you want.  The more the better this year guys- it’s all free and I would love a big celebration to share with you all.  The gym will be providing lots of food and drinks and I am certain (like always) there will be way too many excellent desserts to choose from.  Time to celebrate an amazing year of fun, hard work, and Community! 


PROGRAMMING
We have an interesting week ahead due to Christmas being right smack in the center.  Keeping with tradition we will be hitting our “12 Days of Christmas” WOD this Tuesday at 9am.  There will be no classes held on Christmas which means I’m making you work extra hard the other days!  Each Strength will be twelve minutes to find a heavy single and our Metcons are meant to be full body burners.  This is certainly a turned up week so do your best to focus on recovery and prioritize both nutrition and sleep.


TIME TO GO TO WORK!

Monday

Strength

12 Minutes Build To

Heavy Power Clean

Metcon

Ascending Ladder

1 Deadlift (315#/225#)

1 Ring MU

2 Deadlift

2 Ring MU…

10 Minute Cap

Tuesday

Metcon

“12 Days of Christmas”

1 Sumo Deadlift High-Pull (75/55 lb)

2 Thrusters (75/55 lb)

3 Push Presses (75/55 lb)

4 Power Cleans (75/55 lb)

5 Power Snatches (75/55 lb)

6 Kettlebell Swings (53/35 lb)

7 Pull-Ups

8 Knees-to-Elbows

9 Box Jumps (24/20 in)

10 Double-Unders

11 Burpees

12 Overhead Walking Lunges (45/25 lb Plate)

-Rep Scheme Like The Song-

Wednesday 

MERRY CHRISTMAS!

Thursday

Strength

12 Minutes Build To

Heavy Strict Press

Metcon

“Fight Gone Bad”

Wallballs

Sumo deadlift high-pull (75#/55#)

Box Jumps

Push Press (75#/55#)

Row (Calories)

Friday

Strength

12 Minutes Build To

Heavy Front Squat

Metcon

“Jacked Up Fran”

21-18-15-12-9-6-3

Thrusters (95#/65#)

Pull-ups

Monday 12-23-2019

Warm Up

Coach Flow

Strength

12 Minutes Build To

Heavy Power Clean

Metcon

Ascending Ladder

1 Deadlift (315#/225#)

1 Ring MU

2 Deadlift

2 Ring MU…

10 Minute Cap