Blog Week of 1-21-2019

Quote of the Week 1-21-2019

“Give me six hours to chop down a tree and I will spend the first four sharpening the axe.”

NEWS

We are all sold out of our new hoodies!  Next new gear will be our “Gorilla Season” t-shirt which I will be taking pre-orders for this week.  I will be rocking these bad boys myself for sure.

Our Personal Training program is growing wonderfully.  If any of you guys are interested please feel free to reach out- $30 for your first half hour session.  If there are any training items or hypertrophy desires you have this is where we can address them in a one-on-one setting.

COMMUNITY

February’s “Box Night Out” will be Thursday 2-21-2019.  It looks like we will be hitting all you can eat sushi! This is meant to be a celebration of your hard work and our community so feel free to bring friends and family to enjoy.

I feel the need to really thank our veteran members.  There are LOTS of new faces in the box and I want to take the time to thank all of you for making CrossFit 631 Red Woods the most welcoming and honest gym around.  These new members had many choices and ultimately choose us because of the amazing community you all have helped me build. We didn’t run any negative social media posts, we didn’t offer some ridiculous cheap-o deal devaluing our product- we simply did what we do best- offer amazing fitness in the best community based atmosphere possible.  

PROGRAMMING

This week our strength begins 3’s- five sets of three reps with that last set at 90% of your newly established one rep maxes.  Three good reps at 90% is a large task to undertake so make sure you all are adequately prepared with some good rest, nutrition, and warm up numbers.  Use the first four sets as acclimation sets preparing your central nervous system for a big challenge. The metcons are straight up fun this week- get ready for all out tabata sets Friday!

TIME TO GET AFTER IT!

Monday

Strength

Back Squat

3-3-3-3-3@ 90%

Metcon

30-20-10

Calorie Row

Wallballs

Walking Lunges (45#/25#)

Tuesday

Strength

Strict Press

3-3-3-3-3@ 90%

Metcon

AMRAP 15

200m Run

10 HSPU

5 Ring Dips

Wednesday

Strength

Pendlay Row

3-3-3-3-3@ 90%

Metcon

3 Rounds

Minute 1: Max Burpee-Pull-ups

Minute 2: Max Doubles

Minute 3: Max Burpee-T2B

Minute 4: Max hang clean (95#/65#)

Thursday

Strength

Deadlift

3-3-3-3-3@ 90%

Metcon

21-15-9

Squat Clean (135#/95#)

Burpees over Bar

Friday

Strength

Bench Press

3-3-3-3-3@ 90%

Metcon

8 Tabata Sets

Push Press (95#/65#)

Sit-ups

Push-ups

Blog Week of 1-14-2019

Quote of the Week 1-14-2019

“Always go with the choice that scares you the most, because that’s the one that is going to help you grow.”

NEWS

I am happy to say all our new programs and classes are doing amazing!  Our skills and drills class, Levels program, and Board of Directors are in full effect.  I am also building our Personal Training Program- if any of you guys are interested please feel free to shoot me an email at info@crossfit631redwoods.com I will get you all hooked up.  I will be reserving some specific hours for these sessions- if the lights are on but the doors are locked this is why!  All classes will still be let in 10 minutes before they start.

New hoodies will be made available this week!  These bad boys are thick and look great- hoping to keep you warm during our running WODs.  Rumor has it there are talks of new t-shirts as well…it IS Gorilla Season after all.

The 9am will be starting their “Whole 30” nutrition challenge this week.  You guys received an email with lots of amazing resources. Any questions please feel free to respond to that email and I can get you set up right away.

COMMUNITY

Our first Box Night Out at Coram Country Lanes Bowling was amazing.  I am happy to say that your fearless leader was able to squeak out the win!  Great time with great people. I love sharing our incredible community with local businesses.  Looks like our next night out will be all you can eat sushi- more on this next week.

PROGRAMMING

This week we get to hit our Member of the Month WOD- “Thor” honoring him with some back squats and strict gymnastics movements.  We will be running reps of 5 all week for strength pieces, ending up with the last set around 80% of our new one rep maxes. Please use your latest 1RMs established last week and have your numbers available.  Recommended set percentages are 50%, 60%, 70%, 75%, and 80%. Be smart about recovery this week- get enough sleep, ice, and eat properly because we can plan to be crazy sore.

HERE WE GO- LET’S GET TO WORK!

Monday

Strength

Bench Press

5-5-5-5-5 @80%

Metcon

AMRAP 12

5 Devils Press

30 Doubles

5 Burpee- Box Jumps

Tuesday

Strength

Strict Press

5-5-5-5-5 @80%

Metcon

21-15-9

Cleans (135#/95#)

HSPU

Wednesday

Strength

Back Squat

5-5-5-5-5 @80%

Metcon

“Thor”

Buy in: 500m Row

5×5

Back Squat (BW)

Strict Pull-ups

Strict Ring Dips

Cash out: 1000m Row

Thursday

Strength

Core Circuit

Metcon

3 Rounds

400m Run

21 Medball Sit-ups (20#/14#)

12 Push-ups

3 Bar MU

Friday

Strength

Deadlift

5-5-5-5-5 @80%

Metcon

AMRAP 20

10 Burpees

10 Pistols

10 Medball Cleans (20#/14#)

Blog Week of 1-7-2019

Quote of the Week 1-7-2019

Perseverance is not a long race; it is many short races one after the other.”

NEWS

This Sunday was the very first Board of Directors Meeting.  I am extremely happy about how it went and look forward to these great minds shaping our already amazing community.  A special thank you to GameFace, Proshop, Ron, Dipsy, and Jack who have been part of my business mastermind since the beginning- their continued support and positivity is SUCH a blessing.  

Our 9am class has voted to do a “Whole 30” nutrition challenge and I am very excited to start!  I will be laying out TONS of resources in next weeks blog. If you would like to join us (you don’t need to be a regular 9amer) just shoot me an email at info@crossfit631redwoods.com and I’ll include all the specifics.

We will be adding our “Skills and Drills” class this week- Wednesday at 4:30pm.  Here is your chance to isolate and work on one specific weight lifting or gymnastics skill in a technique focused setting.  Expect big returns for this one hour long investment! This week’s focus will be HSPU. Athletes will learn about scaling the hand stand push-up, progressions to get your first HSPU, and tips and tricks on how to become as efficient as possible.    

Levels!  I will be sending each of you guys our new Levels system via email today.  This will include a list of specific movement goals and an official introduction.  These skills are meant to spur our new Weekly Challenges which will start this week.  Here is an FAQ for those interested.

What are the Fitness & Skill Levels?

CrossFit 631’s Fitness & Skill Levels are designed to help you measure your strengths, find your weaknesses, and improve all aspects of fitness. They will test your proficiency in each of the ten generally recognized components of physical fitness: cardiorespiratory endurance, strength, stamina, flexibility, coordination, agility, balance, accuracy, power, and speed.  Achieving a balanced level of fitness in all categories will give you a solid foundation for any athletic endeavor.

Using the Fitness & Skill Levels

The Levels are designed to provide a general fitness assessment, to help set appropriate and challenging goals, and to help you focus on weak areas. The result will be mastering movements that you weren’t able to do before. The levels are:

Mod. Level 1 – Modified Level 1.  This is where it all starts.  Congratulations on taking your first step on  a lifelong journey of fitness.

Level 1 – Healthy beginner. This level is the basic standard for health and fitness. Lacking these basic levels of strength, flexibility, and work capacity may limit you in life activities. Although this Level is challenging, the complete Level 1 should be attainable within 3 to 12 months for those with no significant limitations. At this level, proper basic movements, such as hip flexion and active shoulder use are developed, while healed injuries and structural problems are resolved. Mastery of all Level 1 movements must be achieved before moving to Level 2. (Green shirt)

Level 2 – Intermediate athlete. All healthy adults can aspire to this level of fitness. Basic movements are perfected and advanced skills are introduced. The complete Level 2 may take from six months to several years to reach after achieving Level 1. Along the way, you develop significant levels of strength, stamina, work capacity, and speed, building on the Level  1 foundation. (Red shirt)

Level 3 – Advanced athlete. Though few people possess this level of general fitness, any healthy person can achieve it. The strength, work capacity, power, and skill required to meet these goals can prepare you to tackle any kind of physical performance with competence and confidence. Expect to invest another three to five years of consistent effort. (Blue shirt)

Level 4 – Elite athlete. This level of achievement requires long-term dedication and a passion for fitness. The skills required of Level 4 are very advanced and represent a highly skilled and well-rounded athlete. While few may attain all of the Level 4 skills, you should continually seek improvement and get closer to achieving your goals. (Black shirt)

Disclaimer

Do not beat yourself up for not being “elite.” Use the Levels to evaluate your strengths and weaknesses and to make smart choices about your training time. This guide is not a definitive guide to CrossFit, an exercise prescription, nor a complete guide to developing the skills. The skills are intended to be broadly representative of general fitness. Proper form in all movements is imperative. We will hold you to the highest standards on each movement. Virtuosity is required for all skills!

COMMUNITY

Our first Box Night Out of the new year will be this Wednesday after the 6:30pm class at Coram Country Lanes Bowling.  Expect to bowl one to two games with your fellow members. Feel free to bring friends and family- the more the merrier!  Bring around $20 just to be sure to have enough for 2 games, shoes, and some food goodies.

This Saturday will officially begin our Bring a Friend Saturday Program!  Each Saturday members are encouraged to bring a new person to drop in free of charge.  Our amazing community should be shared! Of course all WODs can be scaled to any level yet still will remain challenging for all.  

We will be having another amazing photo shoot this Tuesday and Wednesday at the 5:30pm classes. Please try to come on in and wear a CF631 shirt if possible! These photos will be shared on our blog, daily WOD, Instagram, and website.

PROGRAMMING

As you all know too well last week was ROUGH!  We hit a long duration WOD for New Years then Girls the rest of the week.  Since this was the programming we did not play with any strength pieces- thankfully this week we are back at it!  We get to test the current state of our max Front Squat, Deadlift, Bench Press, and Strict Press. In the following weeks we will be using these established numbers to build our next periodization cycle.  This will be coupled with tons of hypertrophy work. Expect to be sore!

LET’S GET IT!

Monday

Strength

Front Squat

15 Minutes to test 1RM

Metcon

21-15-9-15-21

DB Thrusters (35#/20#)

Weighted Box Step Overs

Hypertrophy

Calf Focus

Tuesday

Strength

DB Row

8-8-8-8

Metcon

50 Cal Row

25 Pull-ups

50 Hang Clean (75#/55#)

25 Power Snatch

Hypertrophy

Biceps Focus

Wednesday

Strength

Bench Press

15 Minutes to test 1RM

Metcon

AMRAP 12

8 Ring Dips

10 T2B

12 Burpees

Hypertrophy

Pec Focus

Thursday

Strength

Deadlift

15 Minutes to test 1RM

Metcon

6 Rounds

200m Run

10 Wallballs (20#/14#)

10 OH Walking Lunges (45#/25#)

Hypertrophy

Abdominal Focus

Friday

Strength

Strict Press

15 Minutes to test 1RM

Metcon

AMRAP 14

21 Doubles

7 HSPU

7 Box Jumps

7 KBs (53#/35#)

Hypertrophy

Lateral Deltoid Focus

Blog Week of 12-31-2018

Quote of the Week 12-31-2018

“Challenges are gifts that force us to search for a new center of gravity.  Don’t fight them. Just find a new way to stand.”

Last week we discussed all the amazing things we have accomplished last year, as we move into 2019 I can say with confidence that it will be our best year yet!  Here are some new and exciting things to expect…

Monthly Box Night Out- A chance to celebrate our Community outside the box.  The first of these will be at Coram Country Lanes Bowling, Wednesday January 9th after the 6:30pm class.

At least one large event every 3 months- our first will be a Strongman Competition in the Arena.

A “Whole 30” Nutrition Challenge beginning January 14th- This challenge will give us a chance to learn a tremendous amount about proper nutrition and how it will affect our performance.  This will be kicked off with a seminar and personalized program for participants- more on this coming up in our next blog.

Skills and Drills Class- Our Open Gym Wednesday at 4:30 will be becoming a Skills and Drills class.  Each week we will focus specifically on skill acquisition of one movement. We will cycle through Gymnastics and Weightlifting movements adding a depth of understanding to each.

Bring a Friend Saturdays- Each Saturday we will be encouraged to bring a friend free of charge to participate in our Community.  As always, all workouts can be scaled to whatever level needed.

Levels Testing- I am extremely excited to bring back our Levels sheets and testing.  This program will give athletes clear and distinct goals and opportunities to celebrate the power of moments with friends and family.  Members will be given lists of movement standards to aspire to, checking them off upon completion. After all movements on your sheet have been completed you will be invited to participate in a Levels Test where you can celebrate and show off your new skills.  All movements and standards will be posted in next weeks Blog and emailed to all active members.

Weekly Challenge- each week we will be presenting a new physical challenge to members.  The winner of this challenge will create the next one and so on. These challenges will set up a weekly “Throw Down”- learn more about this in the box next week.

Board of Directors- I am currently recruiting a Board of Directors to help shape the future of our box.  We have come so far and I believe this is the way to get us to the next level.

New Coaches- I’m excited to announce we will be adding two new Coaches in the new year.  As you all know I feel amazing Coaching is paramount to the continued success of the box and growing a diverse and robust staff has been a major priority for me.  

On a personal note I wanted to thank each and every one of you for making this year amazing.  I am so genuinely grateful for each of your positive energy. Let’s make next year even better!

GET READY FOR A GIRLS WEEK…

Monday

Metcon

“12-31-2018”

2018m Row

Then AMRAP

12 Thrusters (75#/55#)

31 sit-ups

20:19 Cap


Tuesday

HAPPY NEW YEAR!


Wednesday

Metcon

“Mary”

AMRAP 20

5 HSPU

10 Pistols

15 Pull-ups


Thursday

Metcon

“Christine”

3 Rounds

500m Row

12 Deadlifts (Body Weight)

21 Box Jumps (24”/20”)


Friday

Metcon

“Karabel”

10 Rounds

3 Power Snatch (135#/95#)

15 Wallballs (20#/14#)

Blog Week of 12-24-2018

Quotes of the Week 12-24-2018

“The rung of a ladder was never meant to rest upon, but only to hold a man’s foot long enough to enable him to put the other somewhat higher.”

“You can’t climb the ladder of success with your hands in your pockets.”

BOY, OH BOY did we do a lot of climbing this year!  With the end of the year quickly approaching this week’s blog will be written a bit differently.  Normally we look forward to the week ahead, the News, Community, and Programming- this week I’d like to take the time to reflect on just how far we have come.

First and foremost our amazing Community has grown SO much this past year.  I have been blessed to be surrounded by such amazing, supportive, and positive people.  I must say it has been a struggle weeding out negativity but with all your support I can honestly say our gym is the most rock solid community I have ever been a part of.  There are no cliques, there is no drama, there is zero negativity. This past year CrossFit 631 has truly become a family.

Secondly, we have put on some amazing events.  The 631 Throwdown, our amazing Holiday Party, professional photoshoots, The End of Summer Party, our “Murph” BBQ and countless other fun times have brought us all a little closer together.  Not a day goes by that I don’t get a call or DM about how much fun our gym looks.

You all have put in so much hard work this year!  We have run two conditioning cycles, a strength cycle, a traditional big three periodization, a hypertrophy cycle, and an Oly cycle all in the past nine months!  I am very proud of each of you. Every single one of you looks and performs so much better than when you first came through that door. 2018 was a big success for all your fitness.  Together, let’s create some BIG goals to hit in 2019.

Business wise our gym is thriving.  I made it a point this year to dedicate 100% of myself to giving my members what they deserve and it has paid off in a big way.  I have 3x’ed the membership in the past 6 months, redesigned the entire website, increased our social media reach, started this blog (THANKS TO ALL WHO READ WEEKLY!), added workout tracking software, purchased new equipment, and created a world class coaching staff.  We have added classes, added an Open Gym Program, Built up our Strongman class, and added Nutritional Counseling. This year I signed my name to this project- CrossFit 631 Red Woods. I am so proud to be a part of something bigger than myself, to share my passion and knowledge every day, and to help people live their greatest lives in their greatest bodies.  

Next year will be even better…

Be ready to hear about our new and exciting programs moving forward into 2019!

MERRY CHRISTMAS EVERYONE!

Monday

Metcon

“12 days of Christmas”

1 Sumo Deadlift High Pull (75#/55#)

2 Thrusters (75#/55#)

3 Push Press (75#/55#)

4 Power Cleans (75#/55#)

5 Power Snatches (75#/55#)

6 Kettlebell Swings (53#/35#)

7 Pull-ups

8 Knees-to-Elbows

9 Box Jumps (24″/20″)

10 Double Unders

11 Burpees

12 Overhead Walking Lunge Steps (45#/25# Plate)


Tuesday

MERRY CHRISTMAS!


Wednesday

Strength

EMOM 6

3 Deadlift

Metcon

“The Coco”

21-15-9

Burpees

Weighted Step Overs

DB Snatch


Thursday

Strength

EMOM 6

3 Bench Press

Metcon

3 Rounds

400m Run

15 HSPU

15 Hang Clean and Jerk (95#/65#)


Friday

Strength

EMOM 6

3 Front Squat

Metcon

45 Calorie Row

45 Wallballs

90 Walking Lunges

90 sit-ups

Blog Week of 12-17-2018

Quote of the Week 12-17-2018

“You can’t stop the waves but you can learn to surf.”

NEWS

Our holiday party is today at 4:30pm and I am excited!  It will be an amazing evening spent with the people I love most.  If you wish, you can bring an ornament to help decorate our tree. Most of you know this is my absolute favorite time of year- I am so grateful for you guys, you make my job the best job in the world.  

COMMUNITY

Time to get sappy!  This past Friday was the two year anniversary at our current location.  I must say it somehow feels like such a short amount of time yet so long ago that I opened up.  It feels short because I can vividly remember moving all the mats, painting the walls, the pain of waiting in the church for permits, all that anticipation, all the hardships- I remember them like they just happened yesterday.  Yet, it feels like ages ago- we have grown so much as a gym and I have grown so much as a person. I have learned there will always be ups and downs no matter what and although you can’t stop the waves, you CAN learn to surf.

CrossFit 631 has come a LONG way.  I started this journey with the sole intention of becoming the premier, community focused training space, dedicated to helping people live their greatest lives in their greatest bodies through the fun pursuit of elite fitness.  I can say with no reservations that you guys have allowed me to achieve that goal.

Your positive energy, help, and kindness have allowed me to transform a hobby into a real business that feeds my family and does a LOT of good in the world.  I am extremely grateful for this. Expect some big new additions in the new year with our year end review- more on this next week!

PROGRAMMING

This week is our second of a conditioning training block.  We will be up against some shorter but heavier WODs than last week in the 15-20 minute time range.  We also will be adding some high intensity Tabata cash outs at the end of every Metcon. Expect to go ALL OUT on these!

LET’S GET AFTER IT!

 

Monday

Strength

EMOM 6

5 Back Squat

Metcon

AMRAP 20

200m Run

15 Wallballs

15 Box Jumps

 

CASH OUT: Tabata Air Squats

 

Tuesday

Strength

EMOM 6

5 Hang Clean

Metcon

2000m Row

Then

AMRAP

8 1 Arm DB Snatch

8 K2E

16 Cap

 

CASH OUT: Tabata Cal Row

 

Wednesday

Strength

EMOM 6

5 Strict Press

Metcon

21-15-9

Burpees

HSPU

Ring Dips

 

CASH OUT: Tabata Push-ups

 

Thursday

Strength

EMOM 6

5 Deadlift

Metcon

3 Rounds

1 Minute Stations

Double unders

KBs

Box Jumps

Sit-ups

 

CASH OUT: Tabata Sit-ups

 

Friday

Strength

EMOM 6

5 Bench Press

Metcon

AMRAP 15

10 Pistols

10 Push-ups

10 Pull-ups

 

CASH OUT: Tabata Pull-ups

Blog Week of 12-10-2018

Quote of the Week 12-10-2018

“Working hard for something we don’t care about is called stress.  Working hard for something we love is called passion.”

NEWS

Our Holiday Party is coming up fast- This Sunday, Dec. 16th at 4:30pm.  It is TIME TO GET YOUR $40 IN! Thanks all who have already paid. We will have tons of Top Shelf liquor and beer, cold and hot appetizers, a buffet of salad, flat iron steak, chicken marsala, rigatoni ala vodka, mixed roasted veggies, and roasted red potatoes.  Dipsy is bringing games and Coco is our resident mixologist. It is not too late to sign up guys, the more the merrier this year!

COMMUNITY

I will be continuing our Holiday Food drive, please bring any canned goods you can to me.  We are also accepting any monetary donations right up until Christmas. Also, this month Coco has earned Member of the Month so give her a fist bump and expect her WOD next week!

PROGRAMMING

Thank goodness we are through our Oly cycle!  You guys all did amazing and I am very proud of you for making it through this grueling and demanding past few weeks.  You should feel much more comfortable with your knowledge of Snatch, Clean, and Jerk. These skills, of course, are meant to be maintained throughout our training year not just cast aside as we move to a new skill set.  Please keep asking questions! Keep experimenting with weights and form. If you would like some hands on work please book a personal training appointment with myself or Dom to keep these essential movements fresh.

Now- Time to up the conditioning!  The next few weeks will be all about lungs- getting our conditioning up to peak performance.  We should expect longer duration WODs with the dreaded “Triple 3” right in the middle of the week.  Please know this is just like all others and every workout can be scaled- SO DON’T CHERRY PICK! With some 20 minute plus days this block is meant to build up our motors so we can perform highly aerobic activities with increased work capacity.  

 

LET’S ALL HAVE ANOTHER AMAZING WEEK!

 

Monday

Metcon

AMRAP 5

Burpee- T2B

Rest 1 minute

AMRAP 5

Burpee Box Jump Overs

Rest 1 minute

AMRAP 5

Devils Press (35#/20#)

 

Tuesday

Strength

Core Circuit

Metcon

“Krannie “

50-40-30-20-10

Doubles

Sit-ups

Wallballs

 

Wednesday

Metcon

“Triple 3”

3 mile run

300 double unders

3000m row

Break up however

50 Minute Cap

 

Thursday

Metcon

4 Rounds

40 second work/ 20 second rest

KBs

Burpees Over KB

TGU

KB SDHP

KB Lunges

 

Friday

Metcon

3 Rounds

400m run

4 Hang Squat Cleans, 185/135

4 Push Jerks, 185/135

Rest 5 Minutes

Then

15 Ring Muscle-ups

1500m Row

15 Ring Muscle-ups

 

Blog Week of 12-3-2018

Quote of the Week 12-3-2018

“The key is to keep company only with people who uplift you, whose presence calls forth your best.”

NEWS

Our Holiday party is ready to roll!  Sunday, December 16th at 4:30 pm until whenever.  Cost is $40 a person- please bring friends and family.  There will be plenty of food and booze for all. Let’s try to get the money in by this Friday and sign up for our Secret Santa if you want to participate.  

COMMUNITY

We will be starting our Holiday Food Drive this week.  Please bring in any non perishable or canned goods starting this Monday.  I’m also accepting monetary donations all month long leading up to Christmas.  Let’s do our part in making our communities holiday a memorable one.

PROGRAMMING

This week is the last of our Oly Cycle.  We will have plenty of strength time this week to hit some new PRs.  Let’s have some goal numbers in mind when we come to the box this week specifically for Split Jerk, Squat Clean, and Squat Snatch.  After this week we will give our bodies a much needed heavy lifting break and begin a conditioning cycle- more on this in next week’s blog.

TIME TO GO TO WORK!

 

Monday

Strength

15 minutes

PR Split Jerk

Metcon

AMRAP 14

7 Push Press (75#/55#)

14 Box Jumps

7 HSPU

14 Burpees

 

Tuesday

Strength

DB Row

10-10-10-10

Metcon

1000m Row

50 Pull-ups

50 KBs

Break up however

 

Wednesday

Strength

15 minutes

PR Squat Clean

Metcon

3 Rounds

400m Run

15 Wallballs

20 MBC

15 T2B

 

Thursday

Strength

Bench Press

10-10-10-10

Metcon

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

Devils Press

Ring Dips

 

Friday

Strength

15 Minutes

PR Squat Snatch

Metcon

21-15-9

SDHP (95#/65#)

Push-Ups

*30 doubles before and after each round*

 

Blog Week of 11-26-2018

Quote of the Week 11-26-2018

“The brave do not live forever, but the cautious do not live at all.”

NEWS

I will be posting the catering menu for our annual Holiday Party this week in the box.  Sunday, December 16th at 4:30pm- cost will be $40 a head– bring friends and family! There will be way too much food, booze, and games.  This will be a much welcomed celebration for all your hard work this year.

COMMUNITY

I am happy to say your tuition helped feed 60 families across the North Shore this holiday!  We will be doing a food drive for the Christmas season as well. I am so lucky to be surrounded by good, honest, and like minded people and together our community is making an incredibly positive impact.

PROGRAMMING

We are about to enter week 7 of our Oly cycle.  This will be our second to last week of Oly focus so expect to hit big, new singles next week.  Use this programming to focus on fundamentals and really lock in your form on all lifts. There will be a lot of lighter picking objects up and squatting with them all throughout the strengths and metcons.  If you have been training for around a year this is an accessible week to try to Rx most, if not all Metcons.

 

HERE WE GO!

 

Monday

Strength

EMOM 6

5 Front Squat

Metcon

21-15-9-15-21

Air Squats

T2B

Walking Lunges

Medicine ball Sit-ups

 

Tuesday

Strength

EMOM 6

5 Strict Press

Metcon

1000m Row

Then

3 Rounds

10 HSPU

15 Burpees

 

Wednesday

Strength

EMOM 6

5 Hang Cleans

Metcon

AMRAP 12

8 KBs

8 Box Jumps

8 Pull-ups

8 KB SDHP

 

Thursday

Strength

EMOM 6

5 Squat Cleans

Metcon

50-40-30-20-10

Doubles

20-18-16-14-12

Pistols

5-4-3-2-1

Bar MU

 

Friday

Strength

EMOM 6

5 DB Bench Press

Metcon

21-15-9

Squat Snatch (95#/65#)

Ring Dips

400m Run before and after 15 Round

 

Blog Week of 11-19-2018

Quote of the Week 11-19-2018

“Start where you are.  Use what you have. Do what you can.”

NEWS

I’m VERY excited about our Holiday Party this year- Sunday, December 16th at 4:30pm until whenever.  The menu has been set and there will be lots of adult beverages for all! Coco and Dipsy are actually crafting a custom signature cocktail for the night.  This will be a really fun catered event celebrating our amazing community. Please be sure to sign up if you have not done so yet.

It is looking like the best night for Bowling will be a Wednesday in December.  I will program a short metcon that day so we can all leave right from the 6:30pm class.  Use the new whiteboard on the door to sign up!

COMMUNITY

I am extremely happy to say that November has been one of 631’s best months ever.  I am consistently impressed and humbled to be a part of something bigger than myself.  This Thanksgiving you all will certainly be on my mind!

This week we get to hit “The Space Bar” our Member of the Month WOD.  Let’s all try to get in Monday to celebrate Josh! We also get to show off our new Oly lifting skills in this Metcon so it should be fun for all.

PROGRAMMING

We will be entering week six of our Oly focused cycle.  Expect some heavy singles and triples as well as some Bench and Pendlay Rows.  Monday will focus on everyone’s favorite- Snatch Balance. Please note there will be no classes on Thursday for Thanksgiving- I hope everyone has an AMAZING HOLIDAY.  Keep an eye out on Instagram for a home WOD.

LET’S GET AFTER IT!

 

Monday

Strength

Snatch Balance

8 X 1

Metcon

“The Space Bar”

10 Minute Ascending Ladder

1 Squat Snatch (95#/65#)

1 Burpee Over Bar

1 Squat Clean

2

2

2…

 

Tuesday

Strength

EMOM 10

3 Split Jerk

Metcon

AMRAP 12

3 HSPU

6 Box Jumps

9 T2B

12 KBs

 

Wednesday

Strength

EMOM 10

3 Pendlay Row

Metcon

21 Calorie Row

15 Hang Cleans (185#/115#)

9 MU

15 Hang Cleans

21 Calorie Row

 

Thursday

HAPPY THANKSGIVING!

 

Friday

Strength

EMOM 10

3 Bench Press

Metcon

3 Rounds

400m Run

22 Weighted Sit-ups (50#/35#)

11 Devils Press (50#/35#)