Blog Week of 7-22-2019

Quote of the Week 7-22-2019

“The secret of health for both mind and body is not to mourn the past, worry about the future, or anticipate troubles, but to live in the present moment wisely and earnestly.”

NEWS

This past week I got a chance to work on some really fun stuff with my Personal Training Clients.  I think the topics covered are important enough to create a seminar for all our CrossFit members. Soooooooo after this kid is born (thinking the first Saturday in August) I will be presenting a free talk about the importance of breathing, stress reduction, and sleep on training.  This will be an informal, 30 minute or so talk followed by a Q & A session and will be held right after our regular Saturday morning class. More on this next week!

COMMUNITY

I need to take a few moments in this week’s blog to personally thank my coaching staff.  As most of you know I have been CRAZY busy in and out of the hospital with my first child, running my non-for-profit summer camp, and Open Mic Nights.  I am so lucky to have the best Coaches imaginable who picked up my slack effortlessly. To all my Members- please do your best to show these guys some gratitude for me this week.  It honestly feels amazing to be able to look at the next generation of Members turned Coaches, watch them lead by example, and strengthen our core culture inside and outside the gym.      

PROGRAMMING

We just finished up a fun little hypertrophy cycle- everyone feel YUGE???  Next up we are hitting 10 minute EMOMs. These movements will progress week to week- Front Squats to OHS, DB Rows to Pendlay Rows, DB Bench to Barbell Bench, Deadlifts to Cleans and finally Push Jerks to Split Jerks.  Our goal is to go hefty, hefty, hefty on these bad boys! There will be plenty of rest time to add weight between sets so we should try to start around 50% and work up to 90%.  

We also get to hit a girl WOD this week- “Nancy” and she is a spicy one, especially in this heat.  Thursday we will be hitting Squat Cleans so if you are attempting to come every day this week let’s make recovery a priority.  Lots of water, lots of mobility, lots of good sleep.    

TIME TO GO TO WORK!

Monday

Strength

EMOM 10

2 Front Squats (AHAP)

Metcon

“Nancy”

5 Rounds

400m Run

15 OHS (95#/65)

Tuesday

Strength

EMOM 10

2 DB Row (AHAP)

Metcon

21 Pull-ups 

50 KBS

50 Sit-ups 

15 Pull-ups 

30 KBS

30 Sit-ups 

9 Pull-ups 

20 KBS

20 Sit-ups 

Wednesday 

Strength

EMOM 10

2 DB Bench Press (AHAP)

Metcon 

AMRAP 12

6 HSPU

20 Doubles

6 Burpees

20 Doubles

6 Ring Dips

20 Doubles

Thursday 

Strength

EMOM 10

2 Deadlift (AHAP)

Metcon

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

Squat Cleans (95#/65#)

Bar Facing Burpees

Friday

Strength

EMOM 10

2 Push Jerks (AHAP)

Metcon

1000m Row

Then AMRAP

5 Box Jumps

1 Bar MU

10 Alt DB Snatch (35#/20#)

5 Goblet Box Step Overs

1 Rope Climb

15 Minute Cap

Blog Week of 7-15-2019

Quote of the Week 7-15-2019

“Feel the fear…and do it anyway.”

NEWS

This week our current Member of the Month Ally suggested we put a “ROW” (Recipe of the Week) in our blog posts.  Believe it or not I actually agreed with her and think it’s a really good idea! So for our first Recipe of the Week ever, here is Ally’s submission…

RECIPE OF THE WEEK

“Healthy Protein Pancakes”

2 Scoops Vanilla Optimum Nutrition Whey Protein

2 Eggs

1 Teaspoon Baking Powder

6 Tablespoons Almond Milk

1 Teaspoon cinnamon

Place a non-stick skillet on the stove over medium heat. Spray with cooking spray or butter. Mix all ingredients in a large bowl. Using a 1/3 measuring cup pour batter into the skillet. Flip when bubbles start to form on tops. Serve with butter, fresh fruit, or chocolate chips.  

If you guys have your own healthy recipes feel free to submit them in the comments and let me know if you would like me to post the calories and macros for each of these recipes as well!

COMMUNITY

I can’t thank you guys enough for chipping in and making Mel feel special- it was like another baby shower for us!  Lucky, lucky, lucky. You guys always make me feel so lucky and proud to be a part of something so real. 

I also wanted to give a special shout out to our birthday members this month- Dom, Seaworld, DB, Meximom, and Anna- Happy Birthday guys! Oh, and one more BIG BIRTHDAY shout out to Big Joe- Congrats on your first child! Happy our CrossFit family just got one Graziano stronger.

PROGRAMMING

We are entering our last week of a hypertrophy focused cycle and get to tackle some high volume, dense strength pieces.  Last week for that running and wall-ball mess of a WOD I had D-nasty do just body-weight squats and lunges and I figured if that was good enough for a crazy strong athlete like Denise, it’s good enough for the rest of us!  So all our strength pieces this week will be body-weight madness. Expect to deal with 6, all out sets of a movement mirrored in the day’s Metcon. We are looking to achieve big pumps all week!

LET’S GET AFTER ANOTHER AWESOME WEEK!

Monday

Strength

6 Tabata Sets

Pull-ups 

Metcon

“King Kong Repeat”

3 Max Effort Rounds

1 Deadlift (AHAP)

2 Ring MU

3 DB Squat Cleans (AHAP)

4 HSPU

Rest 1 Minute

2 Rounds “King King”

Rest 1 Minute

1 Round “King Kong”

Tuesday 

Strength

6 Tabata Sets

Push-ups

Metcon

60 Cal Row

30 Hang Clean And Jerk (95#/65#)

15 Strict Ring Dips

Partition Workload As Needed

Wednesday 

Strength

6 Tabata Sets

Air Squats

Metcon

Ascending ladder

2 Devils Press (50#/35#)

2 Weighted Box Step-ups

4

4…

12 Minute Cap

Thursday 

Strength

6 Tabata Sets

Burpees

Metcon

“Broken Helen”

6 Rounds

200m Run

12 KBS

6 Pull-ups 

Friday

Strength 

6 Tabata Sets

Sit-ups 

Metcon

AMRAP 14

30 Doubles

8 T2B

6 Burpees

4 Squat Snatch (75#/55#)

Blog Week of 7-8-2019

Quote of the Week 7-8-2019

“Challenges are what make life interesting and overcoming them is what makes life meaningful.”

NEWS

As promised I am giving you guys my simple supplement stack that I personally use.  With all my new Nutrition Program clients asking about how to get each of these, I thought it may be useful to put them all in one place.  All of these links here are clickable and will bring you to amazon where you can place your orders.

Full disclosure- supplements are a tiny percentage of what actually moves the needle. You need hard training (and great programming which we will take of for you!) proper nutrition (elite training demands elite eating) and excellent sleep.  Only then should you consider adding any of these supplements to your game.

First and foremost I highly recommend a Protein Shake for anyone looking to truly change their body composition.  Numerous studies show that whey protein can help you increase strength, gain muscle, and lose significant amounts of body fat.  Whey is also absorbed by your body very fast which makes it ideal for post-workout.  

If you are like Mel and just don’t feel great on any dairy products like whey, I suggest an Egg White based protein.  This protein source is amazing- it’s literally just dehydrated and crystallized egg whites.

Along with Whey or Egg White protein I recommend Creatine post workout.  Taking creatine after a hard WOD increases your muscles’ phosphocreatine stores which helps with the formation of new ATP, the key molecule your cells use for energy and all basic functions of life.  I sometimes advise splitting your 5 gram daily dose between 2.5 pre-workout and 2.5 after the WOD (4 grams daily for women). Besides the muscular benefits, I personally feel cognitive increases with daily creatine usage.

Pre-workout I always include a good mix of beta-alanine, caffeine, and BCAAs (branch chain amino acids).  There are A LOT of pre workouts on the market but most have so much caffeine they make me feel nauseous during a tough WOD.  The best one I have found that makes me feel nothing but awesome is Amino Energy. It gives me a great pump for my strength work and enough kick to push me in the Metcons- plus it tastes amazing.  

Here is my sleep stack, what I take before bed every single night even when traveling.  ZMA, Melatonin, and Reishi Mushrooms. I also tend to include a collagen peptide powder in my mushroom shake before bed.  If any of you guys have trouble sleeping I can’t say enough good things about this stack. It yields consistent, deep, sleep that leads to amazing recovery.  The ZMA is there to optimize hormones and the Melatonin gets the sleep cycle started. The Reishi creates this calming sense of well being and is my go to if I’m feeling like I am getting sick or stressed.   

If you guys have ANY questions at all about these supplements please feel free to ask this week!

PROGRAMMING

On to week two of our hypertrophy focused cycle.  We will be playing with some semi-exotic strength movements meant to give you guys a different stimulus than what you are used to.  Remember, the goal is to initiate the movement with the working muscle, challenge that muscle through the full range of motion, then squeeze it like it owes you money!

HERE WE GO!

Monday

Strength

Romanian Deadlift

10-10-10

10 Walking Lunges After Each Round

Metcon 

“The Darth”

60 Feet Handstand Walk

21-15-9-15-21

Deadlift (245#/175#)

Box Jumps

60 Feet Handstand Walk

25 Minute Cap

Tuesday

Strength

DB Standing Strict Press

10-10-10

10 Push-ups After Each Round

Metcon

AMRAP 16

8 Push Press (95#/65#)

8 Lateral Burpees Over Bar

24 Doubles

8 HSPU

Wednesday 

Strength

DB Row

10-10-10

10 Biceps Curls After Each Round

Metcon

4 Rounds

250m Row

15 Pull-ups 

10 Alt DB Snatch (50#/35#)

1 Rope Climb

Thursday

Strength

Bulgarian Split Squats

10-10-10

10 Mat Farmers Carry After Each Round

Metcon

5 Rounds

Within a 2 Minute Window

100m Sprint

Max Wallballs 

Rest 1 Minute

Scored For Total Wallballs 

Friday

Strength

Close Grip Bench Press

10-10-10

10 DB Front Raise After Each Set

Metcon

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

DB Push Press (50#/35#)

Burpees 

Blog Week of 7-1-2019

Quote of the Week 7-1-2019

“The starting and ending point of your personal discipline is exclusively controlled by you. Something can trigger it.  Someone can encourage it. Your environment can support it. But only you can start it.”

NEWS

Welcome to another great month at CrossFit- Happy July everyone!  Our classes are bumping, Personal Training is busy, I have more Nutrition clients than ever before and overall there is just a great vibe in the gym.  I love summers with you guys! Please note this Thursday, July 4th we will only hold a 9 am class. This will be a special hero WOD “The Seven” so come ready to sweat.  Feel free to bring a friend or family member on us, this way you can all enjoy your BBQs guilt free. 

COMMUNITY

July’s Member of the Month is our own Ally “Darth” Gurovich!  We are cooking up a hell of a workout for you guys too. Be sure to give her a pound when you see her this month as she certainly has earned this honor.  

For our “Box Night Out” I have been toying with the idea of a movie night.  We can get DB’s projector and play The Goonies on the side of the building maybe…you guys let me know!  Whatever we choose, I think it will be a fun summer night activity.  

PROGRAMMING

We just finished up a fun little Oly cycle with you guys smashing some PRs.  I was particularly happy with everyone’s jumps on Power Snatches and OHS. Now we get to build in some hypertrophy work.  These next few weeks are designed with priming the muscles to grow. Time to show off the summer guns!

LET’S GET TO WORK!

Monday

Strength

Bench Press

10-10-10

DB Flys

1 set to failure 

Metcon

9-15-21-27

HSPU

Burpee Box Jump Overs

Tuesday 

Strength

DB Row

10-10-10

Strict pull-ups 

1 set to failure

Metcon

1000m Row

50 Medball Sit-ups

30 C2B Pull-ups 

Wednesday 

Strength

Front Squat

10-10-10

Calf Raise

1 set to failure

Metcon

“Kel”

3 Rounds

400m Run

30 Box Jumps

30 Wallballs 

Thursday

Metcon

“The Seven”

7 Rounds For Time:

7 Handstand push-ups

7 Thrusters (135/95)

7 Knees to elbows

7 Deadlifts (245/175)

7 Burpees

7 Kettlebell swings

7 Pull-ups

45 Minute Cap

Friday

Strength

Push Press

10-10-10

Lateral Raise

1 set to failure

Metcon

AMRAP 12

22 Doubles

11 Push-ups 

11 KBS

11 T2B

Blog Week of 6-24-2019

Quote of the Week 6-24-2019

“The last three or four reps is what makes the muscle grow.  This area of pain divides the champion from someone else who is not a champion.”

NEWS

I am so happy about the growth of our 6am and 7:30pm programs.  It feels like every time I turn around there is another new person in these classes.  This is a testament to how lucky I am to have the amazing Coaching Staff that I do. I want to take the time to send a special thank you to Dom, Mittens, DB, and Proshop for always being there when I need them and providing our members with the best hour of their days.  Please take some time this week to show them some love for me!

COMMUNITY

As we expand our Community I would like to make you all aware of some new programs we are developing.  If you know of any youngsters or teens who are interested in trying CrossFit in their own group setting please spread the word that sessions are being formed now.  It looks like these classes will be held three times a week and will focus on fitness through fun, team building workouts. More on this next week.

PROGRAMMING

Hear that???  That is your new one rep maxes calling for you this week!  Big, heavy strength pieces every day. Time to hit some hefty numbers on OHS, Hang Clean, Split Jerk, Power Snatch, and DB Bench Press.  Last week I heard lots of moans and groans about soreness (mostly from myself). Great news is this week is even tougher. We are in store for some seriously challenging and seriously fun Metcons.

HERE WE GO!

Monday

Strength

15 Minutes Establish

1RM OHS

Metcon

Buy in: 50 Walking Lunges

21-15-9

OHS

T2B

Cash out: 50 Sit-ups

Tuesday

Strength

15 Minutes Establish

1RM Hang Clean

Metcon

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

Devils Press (50#/35#)

Strict Pull-ups

15 Minute Cap

Wednesday

Strength

15 Minutes Establish

1RM Split Jerk

Metcon

AMRAP 14

45 Doubles

15 DB Jerks (35#/20#)

10 Burpees

15 Push-ups

Thursday

Strength

15 Minutes Establish

1RM Power Snatch

Metcon

60 Calorie Row

30 KBS

30 Alt KB Hang Cleans

30 KB SDHP

30 Wallballs

15 KBS

15 Alt KB Hang Cleans

15 KB SDHP

15 Wallballs

30 Calorie Row

Friday

Strength

15 Minutes Establish

1RM DB Bench Press

Metcon

100m Run

5 KTE

5 Ring Dips

200m Run

10 KTE

10 Ring Dips

300m Run

15 KTE

15 Ring Dips…

18 Minute Cap

Blog Week of 6-17-2019

Quote of the Week 6-17-2019

“Experience is the mother of learning.  Experience teaches us in a primal, direct way that no other type of learning can reproduce.”

NEWS

We enter full blown summer this week guys- we made it!  This is a great time to enjoy our amazing community and show off them gainz!  The AC is officially on and I promise you the workouts will be getting progressively more challenging.  With our new 6 am program, Open Gym, Strongman, Friday Night Mobility, and of course all our CrossFit classes we have more opportunities than ever to get in the best shape possible!

COMMUNITY

Our Coach Appreciation BBQ was a really great day. Thank you to all who came out to show your love and support. A special shout out is owed to Chalky and Dipsy- you guys are the best. Some highlights- I got a “Get huge” WOD in with Dom and Mittens, Connie B and Gio-lantern got to watch. Ally got thrown in the pool (thanks Chalky!). We all collectively consumed at least a million calories. Best of all I got to share my day with some amazing friends- Success!

PROGRAMMING


Welcome to week two of our Oly cycle.  This week’s strengths will all be ten minute EMOMs adding targeted assistance work to our main lifts.  Nice percentages to work with will be around the 85%-90% sweet spot. All our warm ups will be “Coach Flow” drills, allowing for customization and specific muscle activation.  Wednesday I am throwing you guys a fun one- dealing with some pistols, rope climbs, and the dreaded farmer’s walks!


LET’S GET AFTER IT!

Monday

Strength

EMOM 10

2 High Hang Cleans

2 Low Hang Cleans

Metcon

1000m Row

30 Pull-ups

50 Alt Hang DB Snatch (35#/20#)

Tuesday

Strength

EMOM 10

3 DB Bench Press

3 Strict Ring Dips

Metcon

AMRAP 15

30 Doubles

10 KBS

10 Push-ups

10 Box Jumps

Wednesday

Strength

EMOM 10

3 OHS

6 Walking Lunges

Metcon

20 Pistols

40 Feet Farmers Carry (50#/35#)

20 DB Front Squats

1 Rope Climb

16 Pistols

40 Feet Farmers Carry

16 DB Front Squats

1 Rope Climb

10 Pistols

40 Feet Farmers Carry

10 DB Front Squats

1 Rope Climb

Thursday

Strength

EMOM 10

3 Power Cleans

3 Deadlift

Metcon

“Power Amanda”

9-7-5

Ring MU

Power Snatches (135#/95#)

Friday

Strength

EMOM 10

3 Split Jerk

3 HSPU

Metcon

AMRAP 12

200m Run

Max Unbroken HSPU

*Scored for total HSPU*

Blog Week of 6-10-2019

Quote of the Week 6-10-2019

“Training gives us an outlet for suppressed energies created by stress and thus tones the spirit just as exercise conditions the body.”

NEWS

Our 6am class is in full swing!  In the same way that “routine is the enemy” when it comes to training movements I think the same routine can become a deterrent when we talk about what time we work out.  I am constantly programming variation of time, modalities, and lifts into our week, so I suggest switching up the time you work out every now and then and dropping into a 6am.  Also, for all your friends that have been wanting to try us out but “just don’t have the time” please let them know that they no longer have an excuse and invite them into a free class on us!

I don’t know if it’s because it feels like summer is here but there has been a big influx of you guys getting on board my Nutrition Plan in the past two weeks!  This is great news- to me that is the missing piece for most athletes. If you want to sign up here is a direct link for you https://www.crossfit631redwoods.com/pricing/ just click “Nutrition Plan”.

For those of you that have already come on board you know I program a few different supplements and items- next week I am going to put together clickable links where you can see, research, and purchase all these supplements right from this blog…so stay tuned!

COMMUNITY
Mel and I are about to head out to a last minute BBQ held at Dipsy’s house- hope to see you all there!  Her and Manny (Chalky Balboa) decided to throw this thing to celebrate our amazing coaches and all they do- THANK YOU!  I must say I am so impressed that there is always something to do with you guys. It feels like we always have some special event or party to look forward to and I am really enjoying the time spent with great people and friends.  

PROGRAMMING
This week we get to start periodizations for DB Bench Press, OHS, Hang Clean, Split Jerk, and Power Cleans.  Obviously this is the beginning to a mini Oly Lifting cycle (having Hang Cleans, and Power Cleans in same cycle) so be ready to hit some big PRs in two weeks time.  We also get to celebrate our Member of the Month Kick A$$ with his WOD Tuesday. This is a 20 minute burner that focuses on a bunch of fun movements capped by a Squat Snatch.

LET’S GET AFTER IT AGAIN!

Monday

Strength

DB Bench Press

5-5-5-5-5

Metcon

3 Rounds

400m Run

15 HSPU

10 Strict Ring Dips

Tuesday

Strength

OHS

5-5-5-5-5

Metcon

“The Kick A$$”

AMRAP 20

10 Sit-ups

9 Push-ups

8 Russian Twists

7 Plank Shoulder Taps

6 MBC

5 Hang Clean and Jerk

4 Ring Dips

3 Hang Snatch (75#/55#)

2 OHS

1 Squat Snatch

Wednesday

Strength

Hang Clean

5-5-5-5-5

Metcon

AMRAP 12

30 Doubles

10 KBS

10 C2B

Thursday

Strength

Split Jerk

5-5-5-5-5

Metcon

100 Calorie Row

50 DB Jerk (50#/35#)

75 Push-ups

Partition Repetitions as Needed

16 Minute Cap

Friday

Strength

Power Clean

5-5-5-5-5

Metcon

21-15-9

Thrusters (95#/65#)

T2B

Blog Week of 6-3-2019

Quote of the Week 6-3-2019

“Dead last finish is greater than did not finish, which beats did not start.”

NEWS

Big News- we will be officially adding a 6am Class, Monday, Wednesday, and Friday starting this Friday 6-7-2019.  Here’s the deal guys- if you wish to attend you MUST sign up the night before by 9pm using Zen Planner! If nobody signs up then a class will not be held and Dom and I will be fast asleep.  If you guys have any questions or issues registering for classes feel free to ask myself or any Coach this week, we will get you all straightened out!

COMMUNITY

Happy June everyone!  I must say we are coming into the summer with some really good, positive momentum.  The successes of last month’s Member Appreciation Day and “Murph” celebrations have me feeling better than ever.  Our membership base is at an all time high and I can say with no reservations that this is the best group of people I have had the privilege of working with.

June’s Member of the Month is our own Brett “Kick Ass”!  He has cooked up quite the spicy workout out for you guys- get ready.  Be sure to give him an extra pound when you see him this week.

PROGRAMMING

Here we go!  This week we get to test out our big 1’s.  We are looking for PRs, shoot for about a 5% increase on your heaviest previous lift.  Traditional percentages are 50%, 60%, 70%, 80%, 90%, then a big 105%. Our Metcons are classic CrossFit and will prove to be super challenging and fun.  

TIME TO GET IT!

Monday

Strength

Back Squat

6-6-3-3-1-1 @ 100%

Metcon

AMRAP 6

14 Pistols

7 KTE

Rest 2 Minutes

AMRAP 6

21 Air Squats

9 T2B

Rest 2 Minutes

AMRAP 6

14 Walking Lunges

14 Sit-ups

Tuesday

Strength

Hang Clean

6-6-3-3-1-1 @ 100%

Metcon

3 Rounds

50 Doubles

30 Alt DB Snatch (35#/20#)

15 Pull-ups

Wednesday

Strength

Bench Press

6-6-3-3-1-1 @ 100%

Metcon

3 Rounds

Minute 1: Calorie Row

Minute 2: Ring Dips

Minute 3: Box Jumps

Minute 4: HSPU

Minute 5: Rest

Thursday

Strength

Deadlift

6-6-3-3-1-1 @ 100%

Metcon

21-15-9

Wallballs (20#/14#)

Deadlift (225#/155#)

Burpees over Bar

Friday

Strength

Push Press

6-6-3-3-1-1 @ 100%

Metcon

1 Mile Run

50 DB Hang Clean and Jerks (35#/20#)

Partition Movements as Desired

Blog Week of 5-27-2019

Quote of the Week 5-27-2019

“Be grateful.  Learn, grow, and improve.  Be consistent. Have fun. Be respectful and humble.”

NEWS & COMMUNITY

All I will say for this week is the big day is tomorrow folks!  Our “Murph” celebration will begin on Monday at 10am sharp, I will be there early for you guys to setup and stretch.  The yearly BBQ to follow will be potluck style so please bring something to share- it most certainly does not need to be healthy!  Feel free to bring friends and family. This really is one of my favorite events we host yearly, the unofficial start to summer and nice weather shared with our amazing community.

PROGRAMMING


Programming the week of “Murph” is always a fun challenge.  While the week ahead certainly is balanced, the old saying “sometimes life demands we squat even when our legs are sore” may ring true.  This is a great week to begin to really challenge yourself- summer is almost here!

HERE WE GO!

Monday

Metcon

“Murph”

1 Mile Run

100 Pull-ups

200 Push-ups

300 Squats

1 Mile Run

Wear a vest if you have one!

Tuesday

Strength

Push Press

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

Metcon

AMRAP 12

6 KBS

8 HSPU

10 Walking Lunges

12 Sit-ups

Wednesday

Strength

Deadlift

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

Metcon

EMOM 8

1 Deadlift

2 Hang Cleans

3 Power Cleans

Scored for weight

Then

AMRAP 8

2 Power Cleans

6 Lateral Burpees Over Bar

Thursday

Strength

Bench Press

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

Metcon

150 Double Unders

45 T2B

60 DB Jerks (35#/20#)

45 Box Jumps

Partition Repetitions as desired

Friday

Strength

Back Squat

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

Metcon

60 Calorie Row

30 DB Thrusters (35#/20#)

15 DB Clusters

Blog Week of 5-20-2019

Quote of the Week 5-20-2019

“Success usually comes to those who are too busy to be looking for it.”

NEWS
Our “Murph” charity t-shirts are all ordered and ready to be printed.  I am really excited for a fun and meaningful event this year. Monday, 5-27-2019 at 10 am, rain or shine will be the big celebration.  This will be the only class held that day. Feel free to bring friends and family to not only the WOD but the festivities after. Expect a big BBQ potluck style- Jack”Caballo Blanco” is starting a sign up sheet this week.  I am so thankful we get to celebrate another amazing year with the best community around.

COMMUNITY

Our Nutrition and Personal Training programs are rolling along very nicely.  If there is a movement or area you wish to spend some extra time working on feel free to book your PT appointment right through your Zen Planner App.  You can even pick the coach you wish to work with. Summer is coming!

PROGRAMMING

This monday we honor our member of the month Ashley “Seltzer” with her WOD.  Be sure to give her a congrats this week- especially the 9am crew. We will be basing all our strength numbers off of last week’s CFT.  Our last sets will be at 85% of our most recent one rep maxes. Please have your numbers handy so we can get right down to business.

LET’S GET AFTER IT!

Monday

Strength

Deadlift

5-5-5-5-5 @85%

Metcon

“The Seltzer”

4 Rounds

400m Run

15 Box Jumps

10 Power Cleans (95#/65#)

Tuesday

Strength

Push Press

5-5-5-5-5 @85%

Metcon

AMRAP 11

22 Double Unders

7 Left Arm DB Push Jerk (35#/20#)

7 Right Arm DB Push Jerk

Rest 3 Minutes

AMRAP 7

22 Doubles

14 KBS

Wednesday

Strength

DB Row

5-5-5-5-5 @85%

Metcon

3 Rounds

Minute 1: Hang Cleans (135#/95#)

Minute 2: Pull-ups

Minute 3: SDHP

Minute 4: Calorie Row

Thursday

Strength

Back Squat

5-5-5-5-5 @85%

Metcon

50-40-30-20-10

Sit-ups

30-25-20-15-10

Wallballs

Friday

Strength

Bench Press

5-5-5-5-5 @85%

Metcon

21-15-9

Devils Press (50#/35#)

Ring Dips