Blog Week of 1-27-2020

Quote of the Week 1-27-2020

“What is success?  To laugh often and much; to win the respect of intelligent people and the affection of children; to earn the appreciation of honest critics and endure the betrayal of false friends; to appreciate beauty; to find the best in others; to leave the world a bit better, whether by a healthy child, a garden patch Or a redeemed social condition; to know even one life has breathed easier because you have lived. This is to have succeeded!”

NEWS

We have crowned our second “Monsters of the Month” in house competition winners!  I must say, I am so happy with how our Saturday morning program has developed lately.  It is so satisfying and in ways self assuring for me to see the gym packed full of hard working, friendly, happy athletes.  When I first started I always wanted every class to feel like a party and I am so excited to say that this sentiment is more true than ever.  Our “Monsters of the Month” competition will roll on for February with everyone starting at zero. Make sure you sign up for class to get those easy points!


COMMUNITY

We are so proud of our Strongman crew for tackling New York’s Strongest last weekend.  We had some PRs, heavy weights moved, and our own “Big Mike” grabbed a podium finish. If anyone is interested in trying out this incredible sport feel free- it is included in all Unlimited memberships.  Saturday at 9 am, and just like CrossFit everything is 100% scalable to meet your needs.

PROGRAMMING

Welcome to the fun stuff guys!  We get to play with a week of hypertrophy focused strength work and a much needed de-load from our big lifts.  Be ready to listen to your Coaches who have been instructed on how to dig deep on these neurological and muscular demanding movements.  We are tryin’ to get HUGE! Our Metcons are all bangers too and were put together with the help of Coach “Mittens” so please don’t blame me totally…  

HERE WE GO!

Monday

Strength

Weighted Pull-ups

10-10-10

Barbell Biceps Curls

10-10-10

Metcon

21-15-9

Row (Calories)

Deadlift (225#/155#)

Pull-ups

Tuesday 

Strength

Front Rack Lunges

10-10-10

Barbell Standing Calf Raise

10-10-10

Metcon

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

Burpee Box Jump Overs

Wall Balls

Wednesday 

Strength

DB Bench Press

10-10-10

DB Fly

10-10-10

Metcon

400m Run

15 Push Press (95#/65#)

15 HSPU

400m Run 

12 Push Press

12 HSPU

400m Run

9 Push Press

9 HSPU

Thursday

Strength

Pendlay Row

10-10-10

DB Rear Delt Raise

10-10-10

Metcon

AMRAP 12

6 T2B

6 Single Arm Devils Press (35#/20#)

6 DB Hang Snatch

1 Rope Climb

Friday

Strength

DB Seated Strict Press

10-10-10

DB Lateral Raise

10-10-10

Metcon

50-40-30-20-10

Doubles

25-20-15-10-5

Air Squats

10-8-6-4-2

Push-ups

5-4-3-2-1

Muscle Ups

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

Blog Week of 1-13-2020

Quote of the Week 1-13-2020

“If you are going to quit anything, quit being lazy, quit making excuses, and quit waiting for the right time.”

NEWS

As you guys come in to train this week get your hands on our new dumbbells and check out our new pictures hung up around the gym.  As you know, I love highlighting our athletes and making you feel like the celebrities you are. Always keep this in mind- this is OUR gym!  If you guys have any suggestions on equipment or other goodies please speak up. We are always looking to make things better for the Community.    

COMMUNITY

This Wednesday we get to hit our Member of the Month WOD “The Sweatny”.  You guys can blame Whitney for this one. Lots of running and core- let’s pray for nice weather.

Our Box Night Out will be Thursday, January 16th after our 5:30 Class.  This month we are hitting Capellini- 229 Middle Country Road, Selden NY 11784, right in the Best Market shopping center. They were kind enough to host our Coaches meeting this Saturday and the food was amazing. I am looking forward to see you all there!  

PROGRAMMING

Welcome to week two of our newest strength cycle.  We are working on sets of three reps at 50%, 60%, 70%, 80% and a big 90%.  We all should have our numbers ready to go since we established five rep-ers for each of these movements last week.  In our metcons I focused a lot on “cash outs” to completely fatigue the working muscle groups. Overall it’s going to be a fun week of challenging programming.

LET’S GET IT!

Monday

Strength 

DB Row

3-3-3-3-3

Metcon

Buy In: 50 Doubles

4 Rounds

8 C2B

8 Alt DB Snatch (50#/35#)

2 Bar MU

Cash Out: 50 Doubles

Tuesday

Strength

Split Jerk

3-3-3-3-3

Metcon

3 Rounds

500m Row

Max Unbroken HSPU

Cash Out: Max Push-ups

Scored for total Pushing Movements

Wednesday 

Strength

Power Snatch

3-3-3-3-3

Metcon

“The Sweatny”

200m Run

20 T2B

200m Run

20 Medball Sit-ups

200m Run

20 KTE

200m Run

20 Russian Twists

Cash Out: 100 Sit-ups

Thursday

Strength

Bench Press

3-3-3-3-3

Metcon

“Elizabeth”

21-15-9

Cleans (135#/95#)

Ring Dips

Friday

Strength 

OHS

3-3-3-3-3

Metcon

9-15-21

OHS (95#/65#)

Box Jumps

KBS

Blog Week of 1-6-2020

Quote of the Week 1-6-2020

“Do it now.  Sometimes later becomes never.”

NEWS

Welcome to 2020 guys!  One of my New Year’s Resolutions is to listen and act directly on what our Board of Directors advises me on.  Something that they have bothered me a LOT about is being more vocal about my charity work outside the gym So in an effort to be true to this resolution I’ll half reluctantly share some recent successes.  For the past four years or so I have been a part of the Legislative 6th District’s Opiate Advisory Panel. This is a team of experts brought together to address the heroin epidemic that has ravaged our local communities.  This past Thursday there was a press release featuring all of us and if you saw my Instagram stories you know I got some air time! You guys can check out the pictures here. If you are interested in the full report we put together I’ll link it here.

This year I have decided to put out a Monthly Newsletter.  This will consist of all our special events, all upcoming activities, and our athletes birthdays.  Hopefully this will keep you guys informed and make you feel like the celebrities that you are! If you haven’t received the email check your spam inboxes or just shoot me a DM and I will get you all set up.      

COMMUNITY

January 2020’s Member of the Month is our own Whitney “Sweatny” Owensby!  Whitney always shows up ready to work her butt off and is religious about shouting us out on social media, which I appreciate SO much.  She is always kind and down for a fun workout. This month we honor Whitney with “The Sweat” a killer WOD with running and lots of core work.  Sweatny exemplifies the best of our Community- give her an extra pound for all of us this month.  

PROGRAMMING

Thank goodness we are finally back to a normal week of programming.  No holidays for some time now so our new training block will come together nicely.  This week we begin a traditional 5/3/1 periodization scheme for OHS, DB Rows, Bench Press, Power Snatches, and Split Jerks.  Percentages will look like a set of 50%, 60%, 70%, 75%, and 80% for sets of 5 reps. Have some numbers ready to roll when you come into class.  If you don’t know your most recent 1RM for each of these moves shoot for something heavy and build the next three weeks off of that number. We will be de-loading these lifts after we test our 1RM in three weeks from today so look forward to assistance work that week.  Our Metcons are all meant to be standard CrossFit, back to basics- let’s make an effort to master the little things. 

NEW YEAR STARTING STRONG- LET’S GET IT!

Monday

Strength

OHS

5-5-5-5-5

Metcon

3 Rounds

400m Run

5 Squat Snatch (95#/65#)

5 OHS 

5 Strict T2B

Tuesday

Strength

DB Row

5-5-5-5-5

Metcon

1000m Row

Then AMRAP

5 Pull-ups

10 Hang DB Snatch (35#/20#)

15 KBS

15 Minute Cap

Wednesday 

Strength

Bench Press

5-5-5-5-5

Metcon

21-15-9

HSPU

DB Clean & Jerks (50#/35#)

Thursday 

Strength

Power Snatch

5-5-5-5-5

Metcon

Buy In: 50 Foot Farmers Walk (AHAP)

50 OH Walking Lunges (20#/14#)

50 Wallballs 

50 MBC

Break up Workload as Desired 

Cash Out: 50 Foot Farmers Walk

Friday

Strength

Split Jerk

5-5-5-5-6

Metcon

AMRAP 12

36 Doubles

24 Push-ups

12 Box Jumps

1 Rope Climb

Blog Week of 12-30-2019

Quote of the Week 12-30-2019

“Cheers to the new year and for another chance for us to get it right.”

NEWS

I want to take this week’s Blog post to just offer my genuine and sincere gratitude to our Community.  You guys have made 2019 the best year the gym has seen by far and I know 2020 will be even better. I am so proud to be able to think back fondly about all our special events, parties, workouts, and fun times this past year.  Thank you for being the best part of our gym.  

PROGRAMMING

If you are planning on RXing all the WODs this week I wish you the best of luck!  Easily one of the hardest weeks I have programmed in some time but I always like to end the year with a bang.  I am looking forward to seeing how we do on this 55 minute barbell complex Tuesday and Wednesday is no joke either.

LET’S WORK!

Monday

Strength

EMOM 8

5 Power Cleans

Metcon

30-20-10

Pistols

T2B

Wallballs 

Weighted Sit-ups (20#/14#)

Tuesday

Metcon

“New Year’s Eve”

10- EMOM 5 Snatches (75#/55#)

9- EMOM 5 Squat Cleans

8- EMOM 5 Push Jerks

7- EMOM 5 Deadlifts

6- EMOM 5 Front Squats

5- AMRAP Snatches

4- AMRAP Squat Cleans

3- AMRAP Push Jerks

2- AMRAP Deadlifts

1- AMRAP Front Squats

Wednesday 

Metcon

“New Year’s Day 2020”

2020m Row

20 KBS

20 Lateral Burpees Over KB

20 KTE

20 Double Unders

20 TGU

200m Run

Break Up Workload

Thursday

Strength

EMOM 8

5 Front Squats

Metcon

“Reverse Jackie”

30 Pull-ups

50 Thrusters (45#/35#)

1000m Row

Friday

Strength 

EMOM 8

5 Bench Press 

Metcon

AMRAP 15

5 HSPU

10 Box Jumps

5 Ring Dips

10 KBS

Blog Week of 12-23-2019

Quote of the Week 12-23-2019

“The secret to getting ahead is getting started.”

NEWS

As we approach the New Year I feel it is important to chat about New Year’s Resolutions.  Some people LOVE them, some people HATE them, some people feel it’s just a silly arbitrary date, others feel it is the best time of the year to revamp their entire lifestyles.  Think about how you feel about New Year’s Resolutions and bring it up to me in class this week- no judgement on my end, I am just curious to know.

What I do know is this- according to the Statistic Brain Research Institute, just 8% of people actually achieve their New Year’s resolution.  This means 92 out of 100 people fail to achieve their important goals. But why is that? A tremendous amount of research suggests that poor planning largely contributes to failing to meet your goals.  “When you fail to plan you plan to fail” is a cliche because it is true. This year I want to give you guys every opportunity to succeed and join the elite 8% that actually come out on top of their goals.  Let’s use these next two weeks to create an open dialogue about how we can get you to where you want to be. I have also created some links to get you started on your journey right. I strongly suggest you guys stock up with everything that you need to get this new year, new you mentality off and running!



COMMUNITY
The Holiday Party is on like Donkey Kong!  Saturday, December 28th at 4 PM right at our gym.  Potluck style, bring whatever and whoever you want.  The more the better this year guys- it’s all free and I would love a big celebration to share with you all.  The gym will be providing lots of food and drinks and I am certain (like always) there will be way too many excellent desserts to choose from.  Time to celebrate an amazing year of fun, hard work, and Community! 


PROGRAMMING
We have an interesting week ahead due to Christmas being right smack in the center.  Keeping with tradition we will be hitting our “12 Days of Christmas” WOD this Tuesday at 9am.  There will be no classes held on Christmas which means I’m making you work extra hard the other days!  Each Strength will be twelve minutes to find a heavy single and our Metcons are meant to be full body burners.  This is certainly a turned up week so do your best to focus on recovery and prioritize both nutrition and sleep.


TIME TO GO TO WORK!

Monday

Strength

12 Minutes Build To

Heavy Power Clean

Metcon

Ascending Ladder

1 Deadlift (315#/225#)

1 Ring MU

2 Deadlift

2 Ring MU…

10 Minute Cap

Tuesday

Metcon

“12 Days of Christmas”

1 Sumo Deadlift High-Pull (75/55 lb)

2 Thrusters (75/55 lb)

3 Push Presses (75/55 lb)

4 Power Cleans (75/55 lb)

5 Power Snatches (75/55 lb)

6 Kettlebell Swings (53/35 lb)

7 Pull-Ups

8 Knees-to-Elbows

9 Box Jumps (24/20 in)

10 Double-Unders

11 Burpees

12 Overhead Walking Lunges (45/25 lb Plate)

-Rep Scheme Like The Song-

Wednesday 

MERRY CHRISTMAS!

Thursday

Strength

12 Minutes Build To

Heavy Strict Press

Metcon

“Fight Gone Bad”

Wallballs

Sumo deadlift high-pull (75#/55#)

Box Jumps

Push Press (75#/55#)

Row (Calories)

Friday

Strength

12 Minutes Build To

Heavy Front Squat

Metcon

“Jacked Up Fran”

21-18-15-12-9-6-3

Thrusters (95#/65#)

Pull-ups

Blog Week of 12-16-2019

Quote of the Week 12-16-2019

“People don’t become successful without some form of discipline.”

NEWS

We have officially launched our “Monsters Of The Month” Saturday workout competition!  This is meant to be a friendly in-house competition between our fellow athletes. Hopefully you are all like me and will look forward to this all week.  Keep in mind- this means you will need to train and eat properly during the week if you are to be your best on Saturday. There’s no skipping all week while eating cupcakes and coming in Saturday doing well!

COMMUNITY

Our “New Year New You Holiday Party” is coming along nicely.  Saturday, December 28th at 4pm right at the gym we will kick off the new year in style.  Please spread the word that all are welcome and admission is 100% FREE. Lots of food, drinks, and fun.

PROGRAMMING

This week we are switching up our strength movements- from back squats to front squats, deadlifts to power cleans, push press to strict press, and hang cleans to DB rows.  We will be executing these along side assistance work all framed as 10 minute EMOMs. This will be a nice lead in to our next cycle which will be focused on hypertrophy. Our Metcons are meant to be short and intense this week.  We want all out sprints and hard burners everyday.

LET’S GO TO WORK!

Monday

Strength

EMOM 10

Even: 5 Front Squats @50%

Odd: 6 Good Mornings

Metcon

EMOM 12

3 Burpee Over Bar

With Remaining Time

First 3 Minutes AMRAP Air Squats

Next 3 Minutes AMRAP Front Squats (75#/55#)

Next 3 Minutes AMRAP Thrusters

Last 3 Minutes AMRAP OHS

*Scored For Total Squatting Movements*

Tuesday

Strength

EMOM 10

Even: 5 DB Row

Odd: 5 Strict Pull-ups

Metcon

AMRAP 14

3 Pull-ups

2 CTB

1 Bar MU

20 Doubles

Wednesday 

Strength

EMOM 10

Even: 5 Bench Press

Odd: 5 Strict Dips

Metcon

Buy In: 500m Row

4 Rounds

5 Strict HSPU

10 DB Hang Clean & Jerk (35#/20#)

15 Push-ups

Cash Out: 500m Row

Thursday

Strength

EMOM 10

Even: 5 Power Cleans

Odd: 6 Front Rack Reverse Lunges

Metcon

“Lucky 13”

3 Rounds

13 Devils Press (50#/35#)

13 DB Box Step Overs

Wear A Vest

Friday

Strength

EMOM 10

Even: 5 Strict Press

Odd: 8 DB Lateral Raise 

Metcon

21-15-9

Wallballs

T2B

*100m Run Before & After Rounds*

Blog Week of 12-9-2019

Quote of the Week 12-9-2019

“Keeping doing good, continue to put good out there…it will come back to you tenfold in time.”

NEWS

Time to chat about Saturday classes.  Saturday WODs have always been near and dear to me- I love the feeling of controlled chaos with Strongman and really hard CrossFit WODs going down.  I have always said that if you made it to Saturday, and my programming during the week wasn’t enough to floor you, then an extra hard WOD will do the trick.  Well I am happy to officially announce that this tradition will be continued and in fact, amplified. From here on out every Saturday WOD will be a competition workout pulled from some of the best in the world.  We will start with the Linchpin “Monster Mash” series and move from there. These will all be random so you won’t be able to get a leg up on anyone by knowing what is coming early. I have developed a point system to keep a running score, sort of like a free, ongoing, in-house competition.  At the end of the month the female and male with the highest scores will be crowned “Monsters of the Month”! I will go over the scoring in more detail during Saturdays classes but it is important to note- just showing up gets you points…so show up! 

COMMUNITY

I am extremely happy to announce that finally…after all these years… Kathy “Dipsy” Ferrara has become our December Member of the Month!  Dips has seen me through thick and thin and has truly become part of my family. She embodies everything that I try to bring to our gym- she is kind, supportive, and ALWAYS fun!  I feel honored and blessed to be a part of her children’s fitness journeys as well. Give Dipsy an extra pound from all of us this week! 

PROGRAMMING

This week we continue adding applied functionality to our Strength movements.  We will still take on eight minute EMOMs but we are adding in a rep for a total of three- all at 70%.  Please have your numbers ready to go before you come to classes. Our Metcons are fun and jam packed with exciting movements.  Monday we hit the French Throwdown qualifier, Thursday our Member of the Month WOD, and Friday is a special vested workout for us.

LET’S GET IT GUYS!

Monday

Strength

EMOM 8

3 Deadlift @70%

Metcon

“French Throwdown #2”

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

Deadlifts (225#/155#)

HSPU

12 Minute Cap

Tuesday

Strength

EMOM 8

3 Hang Cleans @70%

Metcon

5 Rounds

15/10 Cal Row

10 Burpee Box Jump Overs

5 Strict Pull-ups

6 DB Snatch (50#/35#)

Wednesday 

Strength

EMOM 8

3 Push Press @70%

Metcon

AMRAP 12

25 Double Unders

5 Ring Dips

5 Devils Press (35#/20#)

10 DB Push Press

Thursday

Strength

EMOM 8

3 Bench Press @70%

Metcon

“The Dipper Chipper”

1 Rope Climb

100 Sit-ups 

1 Rope Climb

60 KBS

1 Rope Climb

40 Box Jumps

1 Rope Climb

20 Hang Cleans (75#/55#)

1 Rope Climb

Friday

Strength

EMOM 8

3 Back Squats @70%

Metcon

“A Cold Friday the 13th”

3 Rounds

400m Run

20 Pistols 

10 Pull-ups

5 Burpees

Wear A Vest

Blog Week of 12-2-2019

Quote of the Week 12-2-2019

“The person who says it cannot be done should not interrupt the person who is doing it.”

NEWS

Time for another Bob’s rant…it’s been a while!  I really try to stay in my own lane because I believe there is more than enough abundance to go around but sometimes I see other boxes do some crazy stuff and I need to vent…  

  1.  Yes, you do have time for a quality Strength and Conditioning piece nearly daily.  

I have seen this a lot lately and I can’t understand why- boxes just programming an 8 minute AMRAP and that’s all she wrote.  I get that my background as a pure strength athlete gives me an incredible bias towards daily strength work but I also feel this is where the true magic lives.  To make real, lasting changes in your body lifting weights in an intelligent and well programmed way is completely appropriate. Yes, it takes a lot more thought into programming and a lot higher quality Coaching but it is 100% worth it.  

  1. No, we aren’t having a “Black Friday/ Cyber Monday/ Fat Tuesday Sale”.

Let’s be clear- I don’t care where you train, I am just happy people are making healthy steps to better lives.  If that is at Planet Fitness, Orange Theory, another box, whatever that is still great. But please, please, PLEASE don’t shop based on price!  You are literally entrusting your health, your future self, maybe the day and way you will die on the fitness professional you end up training with.  This decision needs to be based on quality not dollars. It is also important to remember that “you get what you pay for” is a cliche because it is true.  If you join a gym or box for a discount please expect a discount product. 

  1. No, we are not hiring.  

I have the BEST Coaching staff in the world.  My team is second to none in my eyes- they deliver the highest quality Coaching while cultivating a fun, supportive, and amazing Community.  All of my Coaches were my Athletes first and this is on purpose. I think one of the reasons I have been successful over the past decade is within 631 there is a natural, self selecting progression from newbie, to serious athlete, to Coach and each step is presented in a very organized way.  This path creates the best Coaches who deeply understand the needs and wants of other Athletes and are able to communicate our Culture to anyone who steps in our doors.  

Rant over!    

COMMUNITY

Here is our Christmas Gift to you- Our Holiday Party/ New Years Eve Party will now be FREE!  We are also moving the date to Saturday, December 28th at 4pm right at the gym. There will still be lots of food and booze and you are more than welcome to bring friends and family.  I would really like to make this event a special one this year with a great turn out so please throw it on your calendars now.  

PROGRAMMING

I am very proud of all of us who hit big PRs last week.  I am consistently impressed with the quick progress that can be made when an athlete makes up their mind to be their best.  This week we will be deloading our major lifts and testing them in practical applications- EMOM 8s. We really want to hit 70% of our current 1RM for all 8 sets.  Then we get to deal with these Metcons…..OH BOY! Since our Strength work is short and relatively light, our Metcons will be turned way up- long duration and extra spicy!  All our bar work is (75#/55#) except for Thursday’s “Christine” which plays with body weight deadlifts. I am looking forward to seeing how we crush these bad boys!

TIME TO GO TO WORK!  

Monday

Strength

EMOM 8

2 Back Squat @70%

Metcon

40-30-20-10

Doubles

Pistols 

Walking Lunges

Tuesday 

Strength 

EMOM 8

2 Push Press @70%

Metcon

AMRAP 15

5 HSPU

10 T2B

15 Push Jerk (75#/55#)

Wednesday 

Strength 

EMOM 8

Hang Cleans @70%

Metcon

200m Run

21 Hang Snatch (75#/55#)

21 Pull-ups

200m Run

15 Hang Snatch

15 Pull-ups

200m Run

9 Hang Snatch

9 Pull-ups

200m Run

Thursday

Strength

EMOM 8

2 Deadlift @70%

Metcon

“Christine”

3 Rounds

500m Row

12 Deadlifts (BW)

21 Box Jumps

Friday

Strength 

EMOM 8

2 Bench Press @70%

Metcon

“Test A”

7 Thrusters (75#/55#)

7 KTE

7 Burpees

“Test B”

7 Hang Squat Clean (75#/55#)

7 Push-ups

7 Wallballs 

1 Round “Test A”

1 Round “Test B”

2 Rounds “Test A”

2 Rounds “Test B”

3 Rounds “Test A”

3 Rounds “Test B”

Blog Week of 11-25-2019

Quote of the Week 11-25-2019

“Discipline is the bridge between goals and accomplishment.”

NEWS

I just got word that our old friend Jeremy “Mittens” will be back from Mexico sooner than we anticipated!  In a few short weeks you guys get back your Coach Mittens. I have decided to share a Spanish poem in his honor…

Donde, está, la biblioteca?

Me llamo T-Bone, la araña discoteca.

Discoteca, muñeca, la biblioteca, es el bigote grande, perro, manteca.

Manteca, bigote, gigante, pequeño, cabeza es nieve, cerveza es bueno.

Buenos dias, me gusta papas frías, bigote de la cabra es Cameron Diaz.

Anyone that leaves a comment with the translation will be automatically entered into winning a raffle.  

Now that I got that out of my system…Thursday is Thanksgiving and I just need to take a moment to thank all of you for being part of our Fit Family. It feels amazing to be surrounded by such great people day in and day out. I am so thankful for you all.

COMMUNITY

Our Holiday Party will be Saturday, December 21st at 5 PM held right at our gym.  The cost is $50 per person and there will be a full catering menu and drinks. Please feel free to bring friends and family to come celebrate the best time of year with the best people I know.  As you guys know, we go all out for this party with way too much food- this year we have steakhouse meatballs, chicken lemongrass, duck wontons, pigs in a blanket, antipasto, tomato and mozzarella salad, Vineyard Salad, Flat Iron Steak in a port wine demi, Chicken Parm, Rigatoni ala Vodka, roasted veggies, roasted potatoes, and much more.   

PROGRAMMING

BIG PR week ladies and gentlemen!  We are gearing up and getting ready to lift heavy every single day.  Be sure to have some percentages in mind- 60%, 70%, 80%, 90%, and 105% of your previous 1RM is the goal.  It is time to celebrate these powerful moments and big wins- I want to hear our PR buzzer ringing loud daily!  Our metcons are meant to be extremely fun and make us feel like superheroes. This will all come together on “Black Friday” for a crazy partner WOD meant to burn off all the turkey and the trimmings.

LET’S GET AFTER IT!

Monday

Strength

Bench Press

6-6-3-3-1-1

Metcon

AMRAP 15

3 Power Cleans (135#/95#)

3 HSPU

30 Doubles

Tuesday 

Strength 

Back Squat

6-6-3-3-1-1

Metcon

EMOM 12

4 Burpees

With remaining time

Accumulate as many points as possible 

Front Squat = 1 point

Thruster = 2 points 

OHS = 3 points 

(135#/95#)

Wednesday 

Strength 

Hang Clean

6-6-3-3-1-1

Metcon

60 Calorie Row

50 Alt DB Snatch (50#/35)

40 KBS

30 Pull-ups

20 1 Arm Devils Press

10 Bar Muscle-ups

20 Minute Cap

Thursday 

Happy Thanksgiving! 

Friday 

Strength 

Deadlift 

6-6-3-3-1-1

Metcon

“Black Friday”

With a Partner

Buy in: 25 Foot Handstand Walk

200 Box Jump Overs

150 Wallballs

100 Ground to Overhead (95#/65#)

75 Burpees Over Bar

50 Pull-ups

Cash Out: 25 Foot Handstand Walk

Share Workload as Desired