Blog Week of 2-3-2020

Quote of the Week 2-3-2020

“Feel the fear and do it anyway.”

NEWS

Happy February all!  Our second ever newsletter went out yesterday highlighting all the events in the month ahead.  If you have not joined or mailing list (or just aren’t getting these emails) you can sign up for them right on our homepage crossfit631redwoods.com.  I will also be communicating with you guys directly from this list from here on out. This includes Community events, schedule changes, and special discounts and deals.    

COMMUNITY

Today we send our 631 Team to the Long Beach Polar Bear Plunge for charity!  I am so happy HomeRun Tim (with the help of SeaWorld Shannon) was able to organize such a great event.  If you guys can think of any upcoming events, charity work, or other fun endeavors please let our Coaching staff know so we can help support the Community.  

PROGRAMMING

Welcome to week two of our hypertrophy focused cycle.  We will be sticking with the same movements as last week but adding some reps.  We should focus on; initiating the movement with the intended working muscle, taking that muscle through its full range of motion, and squeezing the muscle as hard as possible in the shortened range.  These principals, coupled with our intelligently designed Metcons and adequate recovery will result in growth.  

LET’S HIT IT!

Monday

Strength 

Pendlay Row

12-12-12

Rear Delt Raise

12-12-12

Metcon

8 Rounds

4 Bent Over Row (135#/95#)

4 Deadlift

4 Push Press

4 Front Squat

60 Foot DB Farmers Walk (AHAP)

Tuesday 

Strength

DB Bench Press

12-12-12

DB Fly

12-12-12

Metcon

30-20-10

Calorie Row

Weighted Sit-ups (20#/14#)

Hang Power Cleans (95#/65#)

Wednesday 

Strength

Front Rack Lunges

12-12-12

Standing Calf Raise

12-12-12

Metcon 

AMRAP 15

20 Wallballs

15 Box Jumps

10 Burpees

Thursday

Strength 

DB Seated Strict Press

12-12-12

DB Lateral Raise

12-12-12

Metcon

21-15-9

HSPU

T2B

KBS

30 Doubles Before Each Round

Friday

Strength 

Weighted Pull-ups

12-12-12

Barbell Curls

12-12-12

Metcon

“Amanda”

9-7-5

Ring MU

Snatches (135#/95#)

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