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

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