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Blog Week of 2-17-2020

Quote of the Week 2-17-2020

“Each new day is a new opportunity to improve yourself.  Take it, and make the most of yourself.”

NEWS

Last week we introduced a new format to classes and I personally am loving it.  In the interest of always adding value I feel we have really crammed the perfect amount of warm up, skill work, knowledge acquisition, strength, and of course fun into every class.  Let me and our Coaching Staff know what you guys think. 

I know there are lots of new snacks to try at the gym which is great! I only ask that you guys please eat them in the lounge area from here on out. Big E was kind enough to get us some Fit Crunch protein puffs and Dipsy always brings the crazy goods to our snack bowl. In fact, let’s all do our best to utilize our lounge area more the week- if there is any additions you would like to see made back there just say the word!

COMMUNITY

This Thursday is our Box Night Out!  Looks like we will be bowling at Coram Country Lanes right by the gym.  Keep in mind there will only be a 5:30pm afternoon class held that day. As always, feel free to bring friends and family.

PROGRAMMING

Welcome to week number four in our hypertrophy based cycle.  This week we up the reps from eight to twelve per set. Those of you who played with these movements last week know they are very demanding both neurologically and muscularly.  The last set in each move is meant to be a strip set where we will perform a set of twelve then immediately remove some weight and get another set of twelve. Our focus should be on excellent technique, squeezing the proper muscle, and getting a huge pump.  Our Metcons are a bit longer than last week including our Member of the Month WOD Wednesday- “Connie-B’s Pumpkin Patch”.

TIME TO GET IT!

Monday

Strength

Incline DB Bench

12-12-12+

Metcon

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

HSPU

Hang Cleans (95#/65#)

Burpees

Tuesday 

Strength 

Pause Squat Cleans

12-12-12+

Metcon

3 Rounds

25/20 Cal Row

15 DB Thrusters (35#/20#)

1 Rope Climb

Wednesday 

Strength

Chin-ups

12-12-12+

Metcon

“Connie-B’s Pumpkin Patch”

21-15-9

Pull-ups

Deadlift (135#/95#)

KBS

*200m Run Before & After Rounds*

Thursday 

Strength

Kneeling Strict Press

12-12-12+

Metcon

4 Rounds

2 Single Arm DB Snatch (50#/35#)

4 Single Arm DB Jerk

6 Single Arm DB Box Step Over

8 Single Arm Devils Press

20 Doubles

Friday

Strength 

Pause Front Squats

12-12-12+

Metcon

AMRAP 18

16 Pistols

14 T2B

12 Wallballs 

10 Med Ball Sit-ups

Blog Week of 2-10-2020

Quote of the Week 2-10-2020

“You dream. You plan. You reach. There will be obstacles. There will be doubters. There will be mistakes. But with hard work, with belief, with confidence and trust in yourself and those around you, there are no limits.”

NEWS

In an effort to provide the most value possible, myself and our Coaching Staff will be doing our best to fill up every minute of classes with fun information pursuant to our mission.  Next week we will be adding both a Specific Warm Up where we will review progressions and scaling options as well as a Cool Down. The Specific Warm Up will be fully Coach driven and adds a ridiculous amount of merit to each class.  Please keep in mind these will take place at the very beginning of classes so do your best to be on time. Also, you can find the Specific Warm Up only on our website the night before that day’s WOD will be posted- so keep checking our site!

COMMUNITY

I am very proud to announce our own Conner “Connie-B” as February’s Member of the Month!  This kid has absolutely worked his butt of lately. He comes nearly every single day and always puts forth his best effort.  I am particularly proud of his pursuit on our Nutrition Program- he has dropped 11 pounds so far! Connie-B is friendly and welcoming and we are so lucky to have his energy as part of our Community.  Big respect Conner!

MEL RAE’S RECIPE OF THE WEEK

SOFT-BAKED ALMOND FLOUR CHOCOLATE CHIP COOKIES

PREP: 10 MINUTES COOK: 9 MINUTES TOTAL: 19 MINUTES

INGREDIENTS:

2 tablespoons solid coconut oil

3 tablespoons honey

1 large egg

1 teaspoon pure vanilla extract

2 cups fine almond flour

1/2 teaspoon baking soda

1/4 teaspoon fine-grain sea salt

1/2 cup mini semi-sweet chocolate chips + more for topping if desired (we like Enjoy Life dairy-free chocolate chips)

DIRECTIONS:

Preheat oven to 375 degrees Fahrenheit. Line a baking sheet with parchment paper or a silicone mat. Set aside.

Add the coconut oil and the honey to a large bowl. If the oil is very hard, microwave for a few seconds until soft but not melted. Stir briskly with a whisk until the syrup and oil are mixed together – this may take a minute or two. Add the egg and vanilla and whisk together until combined.

In a medium bowl, stir together the almond flour, baking soda, and salt. Add the flour mixture to the wet ingredients and stir together with a wooden spoon until combined. Stir in 1/2 cup chocolate chips.

Scoop mounded tablespoonfuls onto the cookie sheet, spacing about two inches apart. Press down gently with your fingers to flatten slightly. Top each with a few additional chocolate chips, if desired.

Bake until set and the edges are golden brown, 8-9 minutes. Remove from the oven and let cool for about 5 minutes, then transfer to a wire rack to cool completely.

Cookies keep well in an airtight container at room temperature for 4-5 days.

PROGRAMMING
Welcome to week three of our latest hypertrophy cycle.  We will be playing with some traditional and some really out of the box movements meant to challenge the muscle at all ranges.  Each day’s strength will be three sets of eight reps but the last set will be a big strip set. I suggest completing the eight reps then dropping the weight by 30% or so and getting another eight, or just go until failure.  I am also introducing some new, exotic, and fun movements in the effort to build the most robust fitness possible.  

TIME TO GET HUGEEEEEE

Monday

Strength 

Pause Front Squats

8-8-8+

Metcon

AMRAP 20

10 Reverse Lunge Wallballs

10 KTE

10 MBC

10 Medball Knees To Waist

20 Air Squats to Medball 

Tuesday 

Strength

Chin-ups

8-8-8+

Metcon

21 Cal Row

15 Burpee Pull-ups

9 Power Cleans (135#/95#)

15 Burpee Pull-ups

21 Cal Row

Wednesday 

Strength

Incline DB Press

8-8-8+

Metcon

AMRAP 14

45 Doubles

14 HSPU

7 Ring Dips

3 MU

1 Rope Climb

Thursday 

Strength 

Pause Squat Clean

8-8-8+

Metcon

6 Rounds

4 Man Makers (35#/20#)

6 DB Box Step Overs

4 Devils Press

6 Box Jumps

Friday

Strength 

Kneeling Strict Press

8-8-8+

Metcon

3 Rounds “Nate”

100m Run

2 Rounds “Nate”

100m Run

1 Round “Nate”

100m Run

* “Nate” *

2 Ring Muscle-Ups

4 Strict Handstand Pushups

8 Kettlebell Swings

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#)

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*