Blog Week of 12-9-2019

Quote of the Week 12-9-2019

“Keeping doing good, continue to put good out there…it will come back to you tenfold in time.”

NEWS

Time to chat about Saturday classes.  Saturday WODs have always been near and dear to me- I love the feeling of controlled chaos with Strongman and really hard CrossFit WODs going down.  I have always said that if you made it to Saturday, and my programming during the week wasn’t enough to floor you, then an extra hard WOD will do the trick.  Well I am happy to officially announce that this tradition will be continued and in fact, amplified. From here on out every Saturday WOD will be a competition workout pulled from some of the best in the world.  We will start with the Linchpin “Monster Mash” series and move from there. These will all be random so you won’t be able to get a leg up on anyone by knowing what is coming early. I have developed a point system to keep a running score, sort of like a free, ongoing, in-house competition.  At the end of the month the female and male with the highest scores will be crowned “Monsters of the Month”! I will go over the scoring in more detail during Saturdays classes but it is important to note- just showing up gets you points…so show up! 

COMMUNITY

I am extremely happy to announce that finally…after all these years… Kathy “Dipsy” Ferrara has become our December Member of the Month!  Dips has seen me through thick and thin and has truly become part of my family. She embodies everything that I try to bring to our gym- she is kind, supportive, and ALWAYS fun!  I feel honored and blessed to be a part of her children’s fitness journeys as well. Give Dipsy an extra pound from all of us this week! 

PROGRAMMING

This week we continue adding applied functionality to our Strength movements.  We will still take on eight minute EMOMs but we are adding in a rep for a total of three- all at 70%.  Please have your numbers ready to go before you come to classes. Our Metcons are fun and jam packed with exciting movements.  Monday we hit the French Throwdown qualifier, Thursday our Member of the Month WOD, and Friday is a special vested workout for us.

LET’S GET IT GUYS!

Monday

Strength

EMOM 8

3 Deadlift @70%

Metcon

“French Throwdown #2”

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

Deadlifts (225#/155#)

HSPU

12 Minute Cap

Tuesday

Strength

EMOM 8

3 Hang Cleans @70%

Metcon

5 Rounds

15/10 Cal Row

10 Burpee Box Jump Overs

5 Strict Pull-ups

6 DB Snatch (50#/35#)

Wednesday 

Strength

EMOM 8

3 Push Press @70%

Metcon

AMRAP 12

25 Double Unders

5 Ring Dips

5 Devils Press (35#/20#)

10 DB Push Press

Thursday

Strength

EMOM 8

3 Bench Press @70%

Metcon

“The Dipper Chipper”

1 Rope Climb

100 Sit-ups 

1 Rope Climb

60 KBS

1 Rope Climb

40 Box Jumps

1 Rope Climb

20 Hang Cleans (75#/55#)

1 Rope Climb

Friday

Strength

EMOM 8

3 Back Squats @70%

Metcon

“A Cold Friday the 13th”

3 Rounds

400m Run

20 Pistols 

10 Pull-ups

5 Burpees

Wear A Vest

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