Blog Week of 11-11-2019

Quote of the Week 11-11-2019

“Sometimes later becomes never. Do it now.”

NEWS 

On Saturday, November 23rd some of our athletes will be running the Spartan Race!  If you want to join us please sign up under “Team Newsh”. Dom will be printing out special 631 shirts for the occasion.  If you ever wanted to try out an adventure race like this now is a great time to do so. Feel free to let friends and family join the team as well- the more the merrier!  

COMMUNITY

Monday we are hitting our Member of the Month WOD in honor of Chris “Frenzy” Slocum.  Sprints, Wallballs, Push-ups, and T2B. Be sure to blame him for this one guys! Let’s all show him what we are made of.  

PROGRAMMING


This week we begin a much more traditional strength periodization.  All our strength pieces will be five sets of five reps with the goal of building up to around 80% of our 1RM.  Please have some numbers in mind when you step into the box this week. Traditional sets will look like 50%, 60%, 70%, 75%, then reach for 80%.  

LET’S GET AFTER IT AGAIN GUYS!

Monday

Strength

Back Squat 

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

Metcon

“The Frenzy”

4 Rounds

100m Sprint

25 Wallballs

25 Push-ups 

10 T2B

Tuesday

Strength

Hang Clean

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

Metcon

21-15-9

Calorie Row

Pull-ups

Hang Clean (95#/65#)

Wednesday 

Strength 

Push Press

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

Metcon

AMRAP 12

24 Doubles

6 HSPU

6 Box Jumps

Thursday

Strength

Deadlift

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

Metcon

120 Walking Lunge Steps

60 Air Squats

30 Power Cleans (135#/95#)

Break up Workload as needed

Friday

Strength

Bench Press

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

Metcon

8 Rounds

3 Right Arm DB Jerk (35#/20#)

3 Left Arm DB Jerk

6 Alt DB Snatch

3 1 Arm Devils Press

6 DB Sit-ups

6 Strict KTE

Blog Week of 11-4-2019

Quote of the Week 11-4-2019

“The Pessimist Sees Difficulty In Every Opportunity. The Optimist Sees Opportunity In Every Difficulty.”

NEWS

You guys can pick up your new hoodies this week!  Really comfortable grey bad boys for this lovely cold weather we have been having.  Special thanks to the OD Jawner Dom for printing them out for us.  

Our fourth round of emails are going out Monday for Athlete Check Ins.  I am so happy to get some one-on-one time with each of you guys. The beauty of our business is the hands on approach and feel and these check ins have allowed me to get to know exactly what you guys want.  Hopefully that has been reflected recently in our fun programming!

COMMUNITY


Our next Box Night Out will be Wednesday November 13th.  You read that right…it will be held on a Wednesday this time so “Coco” and “Seltzer” have no excuses!  Shannon “Seaworld” has picked the venue so it really was a collaborative effort this month. I am hoping for a big turnout so put this on your calendars now!

PROGRAMMING

Here comes the final week in our Olympic Lifting Cycle.  This week all our Strength work will be fifteen minutes to build up to a very heavy single.  Spend this time picking your Coach’s brain about form and technique. Use the entire fifteen minutes!  Our Metcons are mostly longer duration which will compliment the explosive nature of the Oly lifts well.  

LET’S GET AFTER IT!

Monday

Strength

15 Minutes

Build up to Heavy Single

Squat Snatch

Metcon

“Fight Gone Bad”

3 Rounds

Wall balls

SDHP (75#/55#)

Box Jumps

Push Press (75#/65#)

Row (Calories)

1 Minute Rest

Tuesday

Strength

Core Circuit

Metcon

10 Rounds

100m Sprint

5 T2B

Wednesday 

Strength

15 Minutes

Build up to Heavy Single

Split Jerk

Metcon

AMRAP 16

30 Doubles

4 Devils Press (35#/20#)

4 Pull-ups

4 DB Hang Clean & Jerk

Thursday 

Strength

15 Minutes

Build up to Heavy Single

Wide Grip Bench Press

Metcon

“Lynne”

5 Rounds for Max Reps

Bench Press (bodyweight)

Pull-Ups

Rest as needed between movements and rounds

Friday

Strength

15 Minutes

Build up to Heavy Single

Squat Clean & Jerk

Metcon

4 Rounds

15 Thrusters (45#/35#)

10 Burpees Over Bar

Blog Week of 10-28-2019

Quote of the Week 10-28-2019

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

NEWS

Friday begins November already guys!  Dom is hard at work printing up our new hoodies as we speak- so get excited.  I am also taking suggestions for November’s Box Night Out so please let me know this week if there is anywhere you guys would like to go.    

COMMUNITY

I am so happy to announce November’s Member of the Month is our own Chris “Frenzy” Slocum!  Chris is legitimately one of the most positive people I have ever met. He is constantly excited about the workouts- especially the really hard ones.  He demonstrates the perfect mentality and growth mindset that I love to cultivate at our box. Give Chris an extra pound for me this week!

PROGRAMMING

All this week we get to hit barbell complexes for our Strength work.  These are meant to be touch and go reps with no rest in between movements.  The goal is to spend fifteen minutes figuring out how heavy we can get. Our Metcons are all varied in duration and we get to tackle my very first and all time favorite girl this week……..”Fran”!

TIME TO GO TO WORK!

Monday

Strength

15 Minutes Establish 

Heaviest Barbell Complex

1 Squat Clean

2 Clean Pull

3 Front Squat

Metcon

“Baseline”

AMRAP 20

500m Row

40 Squats

30 Sit-ups

20 Push-ups 

10 Burpees

Tuesday 

Strength

15 Minutes Establish 

Heaviest Barbell Complex

1 Wide Grip Bench

2 Close Grip Bench

3 Bench Press

Metcon

6 Rounds

200m Run

1 Ring MU

6 Ring Dips

6 DB Jerks (50#/35#)

Wednesday 

Strength

15 Minutes Establish 

Heaviest Barbell Complex

1 Squat Snatch

2 OHS

3 Snatch Pulls

Metcon

“Fran”

Thrusters (95#/65#)

Pull-ups

Thursday

Strength 

Core Circuit 

Metcon

3 Rounds

50 Doubles

15 T2B

20 Med Ball Sit-ups

15 KBS

Friday

Strength

15 Minutes Establish 

Heaviest Barbell Complex

1 Push Press

2 Split Jerk

3 Back Squat

Metcon

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

Devils Press (35#/20#)

Box Jumps

Blog Week of 10-21-2019

Quote of the Week 10-21-2019

“Everybody wants big muscles, but nobody wants to lift no heavy-a$$ weights.”

NEWS

It is getting cold out there which means one thing…new hoodies will be dropping soon!  I am taking pre-orders for them this time so if you are interested please add your name and size to the list on the door.  I’ll send out an email this week with the latest design.

Our third round of Athlete Check-in appointments are going out tomorrow morning.  These have been going really well and have given myself and our Board of Directors great insights.  Be ready to have some goals in mind and start an open dialogue about training.  

COMMUNITY

As you guys have seen our family has been growing like crazy lately.  I can not thank you enough for making our new members feel welcome and a part of something so fun.  I never worry about people feeling out of place or not introducing themselves. We should all be proud to be a part of such a supportive culture and positive environment.  My sincere thank you.  

PROGRAMMING

Monday begins week number three of our Oly Lifting Cycle.  This week is all heavy singles. Hear that?… HEAVY! Let’s be sure to focus on perfect technique and form while really pushing what we are capable of moving.  

LET’S GET AFTER ANOTHER GREAT WEEK!

Monday

Strength 

EMOM 9 (AHAP)

Minutes 0-2: 1 Squat Snatch

Minutes 3-5: 1 Snatch Pull

Minutes 6-8: 1 Front Squat

Metcon

1000m Row

50 Pistol Squats

50 MBC

50 Med Ball Sit-ups

Partition Workload As Needed

Tuesday

Strength 

Core Circuit

Metcon

4 Rounds

400m Run

21 KBS

12 Strict T2B

Wednesday 

Strength

EMOM 9 (AHAP)

Minutes 0-2: 1 Split Jerk

Minutes 3-5: 1 Push Press

Minutes 6-8: 1 OHS

Metcon

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

Power Snatch (95#/65#)

Strict Pull-ups

Thursday

Strength

EMOM 9 (AHAP)

Minutes 0-2: 1 Wide Grip Bench

Minutes 3-5: 1 Close Grip Bench

Minutes 6-8: 1 Bench Press

Metcon

AMRAP 12

12 HSPU

22 Double Unders

12 Ring Dips

22 Double Unders

12 Push-ups 

22 Double Unders

Friday

Strength

EMOM 9 (AHAP)

Minutes 0-2: 1 Squat C&J

Minutes 3-5: 1 Clean Pull

Minutes 6-8: 1 Back Squat

Metcon

21-15-9

Thrusters (95#/65#)

Burpee Box Jump Overs

Blog Week of 10-14-2019

Quote of the Week 10-14-2019

“I only compete against three people- Who I was yesterday, who I am today, and who I want to be tomorrow.”

NEWS

The Open is upon us!  We completed the first Open workout this Saturday and I must say I am always impressed with you guys.  Going all out on 10 Rounds of Snatches and Bar Facing Burpees was a blast. Just like every other year we will be holding our Open workouts on Saturdays during our normal class schedule.  Feel free to redo these WODs at any Open Gym session. The last day to submit scores will be on Mondays.  

COMMUNITY

Our Box Night In went AWESOME!  Hocus Pocus- Are you kidding me???  So much fun. Dipsy brought two pounds of popcorn and wraps and Chris brought cupcakes and pumpkin beer.  Thank you to all who showed up and brought snacks to share with our amazing Community. It was a great kickoff to the fall and Halloween season.  

PROGRAMMING

Welcome to week number two of our new Oly Lifting Cycle.  This week the EMOMs will be twelve minutes but the reps will go down to two per minute for four total minutes per movement.  Be sure to get heavier this week. Our Metcons are meant to be crazy intense with quite a few elements of all out sprinting.  

HERE WE GO 631!

Monday

Strength 

EMOM 12

Minutes 0-3: 2 Squat Clean & Jerk

Minutes 4-7: 2 Clean Pulls

Minutes 8-11: 2 Back Squat

Metcon

4 Rounds

40 Walking Lunges

40 Sit-Ups

40 Double Unders

Tuesday 

Strength

EMOM 12

Minutes 0-3: 2 Wide Grip Bench Press

Minutes 4-7: 2 Close Grip Bench Press

Minutes 8-11: 2 Bench Press

Metcon

21-15-9-15-21

HSPU

Devils Press (35#/20#)

Wednesday 

Strength

EMOM 12

Minutes 0-3: 2 Squat Snatch

Minutes 4-7: 2 Snatch Pulls

Minutes 8-11: 2 Front Squat

Metcon

AMRAP 12

200m Run

12 CTB

8 Burpee-KTE

Thursday

Strength 

Core Circuit 

Metcon 

5 Rounds

20 KBS

6 Power Clean (185#/135#)

6 TGU

Friday

Strength

EMOM 12

Minutes 0-3: 2 Split Jerk

Minutes 4-7: 2 Push Press

Minutes 8-11: 2 OHS

Metcon

3 Rounds

500m Row

15 OHS (95#/65#)

15 Box Jumps

Blog Week of 10-7-2019

Quote of the Week 10-7-2019

“Desire, burning desire, is basic to achieving anything beyond the ordinary.”

NEWS
At Zach “Paint Chips” request I have fully stocked our fridge again.  There are a lot of new pre and post workout drinks and bars for you guys to choose from now.  I have set it up where you can purchase these directly through Zen Planner, so no need to have cash on you anymore.  I will still be taking cash only $1 for waters which will all continue to go to charity.  

This Saturday, October 12th at 11 am I will be holding a Meditation seminar.  We will talk at some length about the benefits and applications of meditation as a recovery tool and how we can all work it into our training.  This will be completely free and all normal classes will be held beforehand.  

COMMUNITY

Monday we get to hit our Member of the Month WOD- “The D-Rose”.  Personally, these WODs have been some of the most fun workouts I’ve had the pleasure of doing throughout the year.  That being said, I am certainly not looking forward to this one! Be sure to give Anthony “D-Rose” a pound from all of us this week. 

October’s Box Night Out is this Thursday, October 10th and will be a Box Night In I suppose.  Instead of going to the movies we are bringing the movies to us. DB has been kind enough to lend us his projector and we will be watching a special Halloween movie.  All ages are welcome to attend. Please bring your friends and family to share in our Community. Rumor has it that Chris is bringing some pumpkin beers as well! We will have a 9 am and 5:30 pm class that day and Movie Night will begin right after at 6:30 pm.

PROGRAMMING

This week begins a grueling Olympic Lifting Cycle!  Each day’s Strength will be a nine minute EMOM and all of our reps are meant to be performed touch and go.  Please notice, we are hitting a squat variation three times per week- this means the weights are meant to be MUCH lighter than we are used to.  There is no ego lifting this next month. We usually try to reach for around 80%-85% for a triple, no such luck this week- are looking for 40% at most.  Our focus is becoming proficient at the Squat Clean & Jerk, and the Squat Snatch. We want to condition our bodies to demonstrate virtuosity in both lifts, attaining speed under the bar and near perfect technique.  On our non squatting days we will play with a core circuit and bench variations. I find training wide grip bench press drastically increases my lock out abilities on heavy snatches. Our metcons are nice compliments to this first week of a new and fun cycle.  

LET’S DO IT!

Monday

Strength

EMOM 9

Minutes 0-2: 3 Squat Snatch

Minutes 3-5: 3 Snatch Pull

Minutes 6-8: 3 Front Squat

Metcon

“The D-Rose”

50 Wallballs 

25 Power Cleans (135#/95#)

50 Wallballs 

EMOM 3 Burpees

Tuesday

Strength

Core Circuit

Metcon

“Annie & Then Some”

50-40-30-20-10

Doubles

Sit-ups

10 T2B Between Rounds

Wednesday 

Strength

EMOM 9

Minutes 0-2: 3 Split Jerk

Minutes 3-5: 3 Push Press

Minutes 6-8: 3 OHS

Metcon

“Redemption Time”

21 Calorie Row

15 Burpee Box Jump Overs (30”/24”)

9 MU

15 Burpee Box Jump Overs

21 Calorie Row

Thursday

Strength

EMOM 9

Minutes 0-2: 3 Wide Grip Bench 

Minutes 3-5: 3 Close Grip Bench

Minutes 6-8: 3 Bench Press

Metcon

AMRAP 14

7 HSPU

7 KBS

7 Ring Dips

7 KB SDHP

Friday

Strength

EMOM 9

Minutes 0-2: 3 Squat Clean & Jerk

Minutes 3-5: 3 Clean Pull

Minutes 6-8: 3 Back Squat

Metcon

“Mini Barbara”

3 Rounds

20 Pull-ups 

30 Push-ups 

40 Sit-ups 

50 Air Squats

3 Minutes Rest 

Blog Week of 9-30-2019

Quote of the Week 9-30-2019

“Do your own thinking independently.  Be the chess player, not the chess piece.”

NEWS

Break out your calendars because we have a month of fun and exciting events planned!  First off we have a happy start of October this Tuesday, which means we have a new Member of the Month.  This also means we are starting a whole new lifting cycle.    

Next Thursday, October 10th is our Box Night Out!  We decided that we will be hitting up the movies that night.  Keep in mind there will still be 9 am, and 5:30 pm classes held and we can all meet at the box around 6:15 to leave for the theater. I myself am extremely excited since I haven’t been to the movies since I saw The Little Mermaid when I was like nine.     

I will also be holding a seminar Saturday, October 12th at 11am after our normal CrossFit class.  This will be a discussion about recovery, the nervous system, parasympathetic inputs, and meditation.  Be prepared to have lots of questions answered and chill out with a ten minute guided meditation.   

COMMUNITY

Like I said we have ourselves a new Member of the Month- Anthony “D-Rose”!  Anthony is truly dedicated to learning all he can from our Community and Programming.  He exemplifies the best of the fun-hearted competitive environment we offer at 631. This month we honor Anthony with the “D-Rose”- more on this next week.

PROGRAMMING

After last week’s PRs we have earned a well deserved break from heavy lifting cycles.  This week we will spend our normal strength time dedicated to mobility, recovery, and muscle activation.  Our WODs are all competition level workouts and will seriously tax us head to toe. Go into each one of them with a positive mindset and look forward to accepting each challenge with playful ambition.   

HERE WE GO!

Monday

Metcon

“Cindy 3 Ways”

AMRAP 5

5 Strict Pull-ups 

10 Push-ups 

15 Squats

AMRAP 5

5 C2B

10 HSPU

15 Wallballs 

AMRAP 5

5 Pull-ups

10 DB Push Press (35#/20#)

15 DB Thrusters

Tuesday

Metcon

50 Calorie Row

Then 2 Rounds

40 KBS

30 Box Jumps

20 T2B

10 Burpee-KTE

Wednesday 

Metcon

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

Deadlifts (225#/155#)

Ring Dips

100m Run Between Rounds

Thursday

Metcon

“Gut Feeling”

12-9-6-3

Hang Power Cleans (185/135)

Burpee Box Jump Overs (30/24)

Push Jerks (185/135)

Ring Muscle-ups

Friday

Metcon

AMRAP 16

22 OH Walking Lunges (45#/25#)

16 Plate Thrusters

10 Plate Devils Press

40 Double Unders

Blog Week of 9-22-2019

Quote of the Week 9-22-2019

“All progress takes place outside the comfort zone.”

I am using this week’s blog to highlight our new program- Boot Camp Long Island and it’s incredible Coach, Kathy “Dipsy” Ferrara.  Boot Camp Long Island is an all female fitness program specifically designed to help women live their greatest lives in a body they LOVE.  We are the most convenient, affordable, and fun solution for all your fitness and fat loss needs. Dipsy promises to challenge your body and deliver you custom results without the boring hours spent on a treadmill.  I encourage all our female members to give it a try- Tuesdays and Thursdays at 10:30 am. Also everyone please give us a follow on Instagram to get the latest news and updates! Overall I am thrilled to have Dipsy as the newest addition to our team  She brings fun and passion to an already amazing culture.   

PROGRAMMING

Get ready friends….It’s PR WEEK!  Let’s see some big numbers and shatter old personal records every day.  Be sure to celebrate and share these powerful moments with your fellow 631 brothers and sisters.  Our metcons will compliment our strength work very well this week with some intense and fun workouts.  

LET’S GET AFTER IT!  

Monday

Strength 

Deadlift

15 Minutes to PR

Metcon

1000m Row

Then AMRAP

7 Wallballs

7 Snatches (95#/65#)

14 Walking Lunges

14 Minute Cap

Tuesday

Strength

DB Bench Press

15 Minutes to PR

Metcon

AMRAP 12

30 Doubles

10 Push-ups 

8 Box Jumps

6 HSPU

4 Ring Dips

2 Ring MU

Wednesday

Strength

DB Row

15 Minutes to PR

Metcon

3 Rounds

400m Run

10 Burpee-Pull-ups

14 KBS

8 C2B Pull-ups 

Thursday

Strength 

Back Squat 

15 Minutes to PR

Metcon

75 Thrusters (75#/55#)

EMOM 4 Burpees Over Bar 

20 Minute Cap

Friday

Strength

DB Strict Press

15 Minutes to PR

Metcon

30-20-10

T2B

Push Press (95#/65#)

Med Ball Sit-ups

1 Rope Climb After Each Round 

Blog Week of 9-16-2019

Quote of the Week 9-16-2019

“An ounce of action is worth a ton of theory.”

NEWS

The second round of emails are coming out tomorrow for athlete check-ins.  Please be prepared to meet up, discuss goals, and do your best to pick my brain with any questions you may have had.  Last week we had a really nice 5:30 class that let me go off on an anatomy lesson. If you guys want more or less lesson plans please let our Coaches know!  

COMMUNITY

This is the week!  We are officially launching Boot Camp Long Island!  I have built out the website and outreach funnels and Dipsy has prepared (really over prepared) to provide an amazing, and FUN experience to all.  If you guys haven’t done so yet please follow Boot Camp Long Island on our Instagram page and share with some of your friends to spread the word. I am SO excited to share our Community with new friends. 

PROGRAMMING

This week will be all 3s in our strength periodization.  Get ready to lift heavy on these more technically demanding, dumbbell movements.  I have also taken the initiative to program a tremendous amount of dumbbell work in our metcons this week.  Keep in mind we will be taxing all our stabilizing muscles as well as our intended working muscles. This means you will be sore in places you didn’t think possible.  Pay attention to sleep, nutrition, and recovery.

TIME TO GET IT!

Monday

Strength

DB Strict Press

3-3-3-3-3

Metcon

AMRAP 12

6 DB Jerk (50#/35#)

8 Box Jumps

6 HSPU

8 Burpees

Tuesday

Strength

Back Squat

3-3-3-3-3

Metcon

60 Calorie Row

50 DB Thrusters (50#/35#)

40 DB Walking Lunges

30 DB Box Step Overs

20 Devils Press

10 DB Clean & Jerk

Wednesday 

Strength

DB Row

3-3-3-3-3

Metcon

3 Rounds

Minute 1: C2B

Minute 2: 1 Arm DB Snatch (50#/35#)

Minute 3: Double Unders

Minute 4: KBS

Thursday

Strength

DB Bench Press

3-3-3-3-3

Metcon

400m Run

Max Unbroken Dips

400m Run

Max Unbroken HSPU

400m Run

Max Unbroken Dips

400m Run

Max Unbroken HSPU

Scored For Total Reps

Friday

Strength

Deadlift

3-3-3-3-3

Metcon

21-15-9

Power Cleans (95#/65#)

T2B

Wallballs 

Blog Week of 9-9-2019

Quote of the Week 9-9-2019

“Long-term consistency beats short term intensity.”

NEWS

Here we go!  It’s official… I am proud to announce that CrossFit 631 Red Woods will now be hosting Boot Camp Long Island!  This will be an all female, Boot Camp style class dedicated to helping moms live their greatest lives in a body they love.  Our own “Dipsy” will be leading up the class so you know it will be incredibly welcoming and fun. There will be no barbell work and it is geared towards delivering an amazing workout in a short amount of time.  The best part is- if you already have an Unlimited Membership this class is FREE to you! If you have any friends or family who have wanted to try us out in the past but maybe felt “scared of heavy weights” then please let them know about this new opportunity.  I am working on our logo and website now so stay tuned! More on this again next week.  

COMMUNITY

This week we get to hit our Member of the Month WOD- “The Chalky Balboa”.  Everyone give Manny and extra pound for me this week. Also keep in mind, his workout is a banger so you can’t blame me for it! 

This past week I got a chance to sit in on a Social Media Seminar all about how Instagram and Facebook have changed their algorithms and posts won’t be as visible anymore.  It was all about how gym owners should be freaking out like it’s the end of the world and blah, blah, blah. I have never been more happy that I never needed to care about likes or comments.  The reality is our gym can only hold so many- there is a natural cap of around 100-200 people. This means I don’t benefit from six zillion followers or a bunch of retweets. Frankly, I never really cared about that mess anyway.  What I do benefit from is our tight knit community of around 100 really active and engaged members. So keep this in mind- our Social Media is 100% for you! If there is something you would like to see shared then let us know. We are always looking for fresh ideas on how we can highlight our amazing community.  

PROGRAMMING

After finishing up last week’s partner madness it is high time we get back to strength work.  Our metcons will be shorter and our strengths will all be 5’s this week. Traditional percentages look like 50%, 60%, 70%, 75%, and 80%.  We all should have a good idea of where we are at for each of these movements- if not it is time we began tracking in Zen Planner. I am looking forward to another wonderful week with you guys!

LET’S GET SOME!

Monday

Strength

Back Squat

5-5-5-5-5

Metcon

Buy In: 50 Doubles

21-15-9

Front Squats (95#/65#)

Weighted Sit-ups (20#/14#)

Wallballs

Cash Out: 50 Doubles

Tuesday

Strength 

DB Bench Press

5-5-5-5-5

Metcon

1000m Row

Then AMRAP

7 T2B

7 HSPU

7 KBS

7 Ring Dips

16 Minute Cap

Wednesday 

Strength

DB Row

5-5-5-5-5

Metcon

2 Rounds

1 Minute at Each Station

C- Chest 2 Bar

H- Hand Release Push-ups 

A- Air Squats (Jumping)

L- Lunges

K- KBS

Y- You Run a 400m

B- Burpees

A- Alt DB Snatch

L- Low Hang Clean

B- Box Jumps

O- OHS

A- Andddd you run another 400m

Thursday 

Strength

Deadlift 

5-5-5-5-5

Metcon

“Diane”

Deadlifts (225#/155#)

HSPU

Friday

Strength

DB Strict Press

5-5-5-5-5

Metcon

AMRAP 15

10 Pistols

100m Run

10 Push-ups

100m Run

10 Devils Press (35#/20#)

100m Run