Blog Week of 4-20-2020

Quote of the Week 4-20-2020

“Everybody has a plan until they get punched in the mouth.”

NEWS

This week’s quote is my favorite from former Heavyweight Champion of the World “Iron Mike Tyson.  Boy, oh boy does it feel like we are getting in the ring with him now! I run a few online private entrepreneurship groups for micro gyms and I will tell you definitively this will close a lot, if not most of them…NOT US!  Our retention is incredibly strong, we were one of the first to pivot to online, virtual training, our Programming is some of the best it has ever been, and the big difference- our Community is the BEST. Your support and camaraderie is what will allow our gym to thrive now, and when this is all over.  

Last week I submitted our sanitation protocol to the CDC and because of my relationship with the County Executive and Legislative 6th I have been told we will be the first gym to be allowed to open when we enter phase one!  Not Planet Fist-bump, not any other PT studio…63 Freakin’ 1! For sure this is hard, but so is “Fran” and we love that. Keep logging your scores, keep hitting the WODs, continue to stay in contact with me and the rest of the fam, and we will make it through this.  My promise to you all is that when this is over we will be stronger than ever.  

PROGRAMMING

We got another great week of world class WODs coming your way.  The Strength is straight up 5×5 work focused on the form and contractions.  Our Metcons are going to be BANGERS! Be sure to check our Instagram daily for the full Movement Demos. I also want to extend another special thank you to Mel and Ally for stepping up in such a big way for the gym. Thank you both for your help on Zoom and our Virtual Training Platform- it makes me incredibly grateful to have such amazing people on my team.

HERE WE GO 631!

Monday

Strength

DB Front Squat

5-5-5-5-5

Metcon

AMRAP 20

1 DB Squat Clean

1 Right Lunge

1 Left Lunge

1 Right Devils Press

1 Left Devils Press

1 Right OHS

1 Left OHS

Tuesday

Strength

DB Floor Press

5-5-5-5-5

Metcon

10 Rounds

20 Doubles

10 DB Push Press

20 Sit-ups

Wednesday 

Strength

DB Row

5-5-5-5-5

Metcon

22-16-10-16-22

Alt DB Hang Cleans

Renegade Rows

Reverse Crunches

Thursday

Strength 

DB Good Morning

5-5-5-5-5

Metcon

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

DB Thrusters

Alt DB Snatch

100m Run After Each Round

Friday

Strength

DB Strict Press

5-5-5-5-5

Metcon

“Home JT”

21-15-9

HSPU

Chair Dips

Push-ups

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