Monday 8-26-2019

Warm Up

2 Rounds

10 OHS

10 Walking Lunges

10 PVC Good Mornings

Strength

15 Minutes to Establish 

1RM Deadlift

Metcon

30-20-10

Alternating Pistols

Alternating DB Snatch (50#/35#)

Friday 8-23-2019

Warm Up

2 Rounds

20 Mountain Climbers

10 Push-ups

15 Sit-ups

Strength 

15 Minutes to Establish 

3RM Bench Press

Metcon

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

T2B

KBS

Box Jumps

Thursday 8-22-2019

Warm Up

2 Rounds

200m Run

10 Step-ups

Strength

15 Minutes to Establish 

3RM Deadlift

Metcon

3 Rounds

25 Wallballs 

400m Run

15 Step-ups Medball Overhead 

Wednesday 8-21-2019

Warm Up

2 Rounds

20 Doubles

10 PVC Squat Snatch

Strength

15 Minutes to Establish 

3RM Pendlay Row

Metcon

21-15-9

Hang Snatch (95#/65#)

C2B Pull-ups

20 Doubles Before and After Rounds

Tuesday 8-20-2019

Warm Up

20 Calorie Row

15 PVC Pass-Thru

10 PVC Strict Press

Strength 

15 Minutes to Establish 

3RM Strict Press

Metcon

60 Calorie Row

50 Push-ups

40 DB STOH (50#/35#)

30 HSPU

20 Ring Dips

10 Devils Press

Blog Week of 8-19-2019

Quote of the Week 8-19-2019
“Put your heart, mind, and soul into even your smallest acts.  This is the secret of success.”

NEWS

I am happy to announce Charlotte Rae Woods to the world- Born 8/12/2019 at 6:08am, 7 pounds 7 oz.  If there ever was a testimonial for CrossFit it would be how amazing Melanie’s Labor and Delivery went.  Listen up people- Take care of your body and it will take care of you!

I am also happy to announce we have hired a Social Media Coordinator and Virtual Secretary to manage our Instagram/ Facebook pages and all our texts and calls.  This seemed to work really well when I was in the hospital last week. Don’t worry you guys will still be able to contact me through email whenever! It is amazing watching the gym grow and how it’s allowed me to focus on what I love most- programming fun WODs and delivering the best coaching possible.    

COMMUNITY

I’m BAAAACCCKKKK.  Yup I am back in business this week ready to have some fun with you guys.  I figured this week would be a good time to discuss the importance of sleep with you- fitting with my newborn.  Despite this past week I have become a total sleep fanatic lately. We spend ⅓ of our lives asleep yet lots of us take it for granted.  Take some time in classes to chat with me about sleep hygiene and my bedtime ritual.

New T-shirts are in!  There is a limited supply so best get ‘em while they’re hot.  Two color designs on really nice material- shoutout to Dom for printing them up so fast for us.

PROGRAMMING

Using last weeks 5 Rep Maxes we should have a good guess at where we are at for each strength move this week.  We want to hit about 90%-95% of our 1RMs on each move. Be sure to give yourself adequate rest and use the entire 15 minutes allotted.   We are beginning to taper off our endurance within the Metcons this week so I gave us some good variety- some short intense, some longer chippers.  I am really looking forward to a solid week of fun training with you guys!

TIME TO GO TO WORK!

Monday

Strength

15 Minutes to Establish 

3RM Front Squat

Metcon

AMRAP 12

6 Burpees 

10 MBC

12 Sit-ups 

Tuesday

Strength 

15 Minutes to Establish 

3RM Strict Press

Metcon

60 Calorie Row

50 Push-ups

40 DB STOH (50#/35#)

30 HSPU

20 Ring Dips

10 Devils Press

Wednesday 

Strength

15 Minutes to Establish 

3RM Pendlay Row

Metcon

21-15-9

Hang Snatch (95#/65#)

C2B Pull-ups

20 Doubles Before and After Rounds

Thursday

Strength

15 Minutes to Establish 

3RM Deadlift

Metcon

3 Rounds

25 Wallballs 

400m Run

15 Step-ups Medball Overhead 

Friday

Strength 

15 Minutes to Establish 

3RM Bench Press

Metcon

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

T2B

KBS

Box Jumps

Monday 8-19-2019

Warm Up

“Roxanne”

Strength

15 Minutes to Establish 

3RM Front Squat

Metcon

AMRAP 12

6 Burpees 

10 MBC

12 Sit-ups 

Friday 8-16-2019

Warm Up

15 Calorie Row

15 PVC Pass-thru

Strength

15 Minutes to Establish 

5RM Bench Press

Metcon

“The Mexi-Mom”

AMRAP 16 

16 Calorie Row

14 Sit-ups 

12 KBS

10 STOH (45#/35#)

Wednesday 8-14-2019

Warm Up

2 Rounds

10 Step-ups

10 Banded Pass-thru

Strength

15 Minutes to Establish 

5RM Strict Press

Metcon

AMRAP 6

6 Burpee Box Jumps

6 DB Jerk (35#/20#)

Rest 2 Minutes

AMRAP 6

6 DB Step Overs 

6 Push-ups on DB

Tuesday 8-13-2019

Warm Up

2 Rounds

200m Run

10 OHS

Strength

15 Minutes to Establish 

5RM Front Squat

Metcon

400m Run

21 Thrusters (95#/65#)

21 T2B

200m Run

15 Thrusters

15 T2B

100m Run

9 Thrusters

9 T2B