Wednesday 1-29-2020

Warm Up

2 Rounds

100m Run

10 Push-ups

Strength

DB Bench Press

10-10-10

DB Fly

10-10-10

Metcon

400m Run

15 Push Press (95#/65#)

15 HSPU

400m Run 

12 Push Press

12 HSPU

400m Run

9 Push Press

9 HSPU

Tuesday 1-28-2020

Warm Up

2 Rounds

10 OHS

20 Mountain Climbers

30 Jumping Jacks

Strength

Front Rack Lunges

10-10-10

Barbell Standing Calf Raise

10-10-10

Metcon

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

Burpee Box Jump Overs

Wall Balls

Blog Week of 1-27-2020

Quote of the Week 1-27-2020

“What is success?  To laugh often and much; to win the respect of intelligent people and the affection of children; to earn the appreciation of honest critics and endure the betrayal of false friends; to appreciate beauty; to find the best in others; to leave the world a bit better, whether by a healthy child, a garden patch Or a redeemed social condition; to know even one life has breathed easier because you have lived. This is to have succeeded!”

NEWS

We have crowned our second “Monsters of the Month” in house competition winners!  I must say, I am so happy with how our Saturday morning program has developed lately.  It is so satisfying and in ways self assuring for me to see the gym packed full of hard working, friendly, happy athletes.  When I first started I always wanted every class to feel like a party and I am so excited to say that this sentiment is more true than ever.  Our “Monsters of the Month” competition will roll on for February with everyone starting at zero. Make sure you sign up for class to get those easy points!


COMMUNITY

We are so proud of our Strongman crew for tackling New York’s Strongest last weekend.  We had some PRs, heavy weights moved, and our own “Big Mike” grabbed a podium finish. If anyone is interested in trying out this incredible sport feel free- it is included in all Unlimited memberships.  Saturday at 9 am, and just like CrossFit everything is 100% scalable to meet your needs.

PROGRAMMING

Welcome to the fun stuff guys!  We get to play with a week of hypertrophy focused strength work and a much needed de-load from our big lifts.  Be ready to listen to your Coaches who have been instructed on how to dig deep on these neurological and muscular demanding movements.  We are tryin’ to get HUGE! Our Metcons are all bangers too and were put together with the help of Coach “Mittens” so please don’t blame me totally…  

HERE WE GO!

Monday

Strength

Weighted Pull-ups

10-10-10

Barbell Biceps Curls

10-10-10

Metcon

21-15-9

Row (Calories)

Deadlift (225#/155#)

Pull-ups

Tuesday 

Strength

Front Rack Lunges

10-10-10

Barbell Standing Calf Raise

10-10-10

Metcon

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

Burpee Box Jump Overs

Wall Balls

Wednesday 

Strength

DB Bench Press

10-10-10

DB Fly

10-10-10

Metcon

400m Run

15 Push Press (95#/65#)

15 HSPU

400m Run 

12 Push Press

12 HSPU

400m Run

9 Push Press

9 HSPU

Thursday

Strength

Pendlay Row

10-10-10

DB Rear Delt Raise

10-10-10

Metcon

AMRAP 12

6 T2B

6 Single Arm Devils Press (35#/20#)

6 DB Hang Snatch

1 Rope Climb

Friday

Strength

DB Seated Strict Press

10-10-10

DB Lateral Raise

10-10-10

Metcon

50-40-30-20-10

Doubles

25-20-15-10-5

Air Squats

10-8-6-4-2

Push-ups

5-4-3-2-1

Muscle Ups

Monday 1-27-2020

Warm Up

500m Row

10 Banded Pass-thru

10 Ring Rows

Strength

Weighted Pull-ups

10-10-10

Barbell Biceps Curls

10-10-10

Metcon

21-15-9

Row (Calories)

Deadlift (225#/155#)

Pull-ups

Friday 1-24-2020

Warm Up

Coach Flow

Strength

Bench Press

6-6-3-3-1-1

Metcon

AMRAP 20

5 HSPU

10 Pull-ups

15 Sit-ups

Thursday 1-23-2020

Warm Up

2 Rounds

20 Doubles

10 Banded GM

Strength

OHS

6-6-3-3-1-1

Metcon

3 Minute Window

30 Doubles

Max OHS (95#/65#)

3 Minute Window

30 Doubles

Max Snatch Grip Deadlifts

3 Minute Window

30 Doubles

Max Wall Balls

3 Minute Window

30 Doubles

Max SDHP

Wednesday 1-22-2020

Warm Up

“Roxanne”

Strength

Split Jerk

6-6-3-3-1-1

Metcon

15 Burpees

30 DB Jerk (35#/20#)

15 Burpees

20 DB Push Press

15 Burpees

10 DB Strict Press

15 Burpees

Tuesday 1-21-2020

Warm Up

400m Run

10 Ring Rows

Strength

DB Row

6-6-3-3-1-1

Metcon

“Nicole”

AMRAP 20

400m Run

Max Unbroken Pull-ups

Scored for Total Pull-ups

Blog Week of 1-20-2020

Quote of the Week 1-20-2020

“My mission in life is not merely to survive, but to thrive; and to do so with some passion, some compassion, some humor, and some style.”

NEWS

I have recently implemented a more well managed email list for all our special events and monthly newsletters.  Please do your best this week to let me know an accurate email address for each of you. If you haven’t yet, please subscribe to our list right from the pop-up on this page.  

This week we have some new toys to play with!  Our gym mom procured some new equipment for us- four rig wall-ball targets.  I suppose she was tired of having to fight for a spot on the wall during our packed Saturday Monster Mash classes.  If you guys have any suggestions for equipment please let me know- we are always looking to improve!

COMMUNITY

Last week’s Box Night Out went amazing- thank you to all who came.  I love these special nights especially when the food is as good as it was.  We are fully open to suggestions for next month, if you guys have ideas for venues please feel free to let me know or drop a comment here.  

There has been a huge influx of attention towards our gym on social media- a big thanks to you guys for that!  If you decide to post do your best to tag us and add the location. I love seeing all the story mentions and tags watching us celebrate our big wins and powerful moments.  

PROGRAMMING

We are entering everyone’s favorite week- big singles!  Time to hit some PRs and celebrate all our progress. We will give you guys fifteen minutes to get as heavy as you can on our newest movements- embrace the big weights this week.  Our Metcons are bangers! Tuesday I expect to see some new house records up on the board for “Nicole” which comes to us via special request from Seaworld.  

LET’S GET IT!

Monday

Strength

Power Snatch

6-6-3-3-1-1

Metcon

21-15-9

Cal Row

Thruster (95#/65#)

KTE

Tuesday

Strength

DB Row

6-6-3-3-1-1

Metcon

“Nicole”

AMRAP 20

400m Run

Max Unbroken Pull-ups

Scored for Total Pull-ups

Wednesday 

Strength

Split Jerk

6-6-3-3-1-1

Metcon

15 Burpees

30 DB Jerk (35#/20#)

15 Burpees

20 DB Push Press

15 Burpees

10 DB Strict Press

15 Burpees

Thursday 

Strength

OHS

6-6-3-3-1-1

Metcon

3 Minute Window

30 Doubles

Max OHS (95#/65#)

3 Minute Window

30 Doubles

Max Snatch Grip Deadlifts

3 Minute Window

30 Doubles

Max Wall Balls

3 Minute Window

30 Doubles

Max SDHP

Friday

Strength

Bench Press

6-6-3-3-1-1

Metcon

AMRAP 20

5 HSPU

10 Pull-ups

15 Sit-ups

Monday 1-20-2020

Warm Up

2 Rounds

10 Cal Row

10 OHS

Strength

Power Snatch

6-6-3-3-1-1

Metcon

21-15-9

Cal Row

Thruster (95#/65#)

KTE