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Blog Week of 6-29-2020

Quote of the Week 6-29-2020

“I’m Fergalicious (so delicious), My body stay vicious, I be up in the gym just working on my fitness.”

NEWS

As you can tell from our quote this week I am in a VERY good mood.  We are seeing some normalcy again and it feels like we have weathered this storm.  It has been so great seeing you guys in person and feeling the love and support you offer me and the gym.  We will continue outdoor classes daily this week, weather permitting of course.  Monday, Wednesday, and Friday this week, we will be meeting at 5:30 pm and Tuesday, Thursday we will be holding 9 am classes.  I hope to see you all there!

PROGRAMMING

This week we reintroduce the almighty barbell!  Let’s get excited people.  I have chosen to make all our Strength work skill acquisition.  This will be performed mostly with an empty barbell and be very Coaching heavy.  Get ready to break a mental sweat too.  All our Metcons are really short but very intense.  I am SO looking forward to getting back into the swing of things with you guys.

LET’S GET AFTER IT!

Monday

Strength

Front Squat Skill

Metcon

3 Rounds

400m Run

15 Thrusters (95#/65#)

Tuesday 

Strength

Strict Press Skill

Metcon

21-15-9

Push Press (95#/65#)

Burpees Over Bar

Wednesday 

Strength

Pendlay Row Skill

Metcon 

1000m Row

50 Walking Lunges

50 Sit-ups

Thursday 

Strength

Deadlift Skill

Metcon

“Grace”

30 C&J (135#/95#)

Friday

Strength 

Split Jerk Skill

Metcon

AMRAP 12

8 Hang Snatch (95#/65#)

10 Push-ups

12 Hip Drops

24 Doubles

Blog Week of 6-22-2020

Quote of the Week 6-22-2020

“Your passion is waiting for your courage to catch up.”

NEWS

This week I wanted to extend a genuine thank you for all the “ALL IN” emails.  I promise you guys the best.  Things will be back to normal soon and better than ever.  Get excited.  

I am not advertising at all but I will just say this- email me or DM me to chat about outdoor meet-up workouts this week.  ‘Nuff said!

PROGRAMMING

This week all of our Strength work will be 8 Tabata sets.  20 seconds of work followed by 10 seconds of rest.  When logging your score on Zen Planner only count the lowest set please.  Our Metcons are a good mix of bodyweight and dumbbell work again, although it is looking like we will all be back under a barbell very soon.  

HERE WE GO! 

Monday

Strength

Tabata DB Front Squats

Metcon

3 Rounds

Minute 1: Air Squats

Minute 2: Sit-ups

Minute 3: Lunges

Minute 4: V-ups

Minute 5: Rest

Scores for total reps

Tuesday

Strength 

Tabata DB Jerks

Metcon

30-20-10-20-30

Push-ups

Alternate DB Snatch

Hip-Drops

Wednesday 

Strength 

Tabata DB Rows

Metcon

3 Rounds

400m Run

21 DB KBS

12 Renegade Rows

Thursday 

Strength 

Tabata Lunges

Metcon

50-40-30-20-10

Doubles

Lunges

Sit-ups

Friday

Strength

Tabata DB Floor Press

Metcon

AMRAP 15

10 Alt DB Clean and Jerks

20 Mountain Climbers

10 DB Step-ups

20 Jump Squats

10 Single Arm Devils Press

Blog Week of 6-15-2020

Quote of the Week 6-15-2020

“The first step towards getting somewhere is to decide you’re not going to stay where you are.” 

NEWS

Okay friends, buckle up and pour yourself a coffee because this is going to be a long one.  

For the past decade I have dedicated every ounce of my being to our gym.  I first found CrossFit when I was competing at a national level in Strongman and it completely blew me away.  I truly believed, and continue to believe that the methodologies developed within the CrossFit modality deliver the most broad and inclusive results possible.  

That being said, Covid, the time away from Coaching, and the baseless comments made by CrossFit’s (now former) CEO have forced me to take a hard look at our Community and examine the specifics of why our gym is just SO special.  This may sound egocentric but let’s be honest- you simply can NOT get our level of Programming, Coaching, or Community anywhere else.  While tremendously frustrated, I am thankful these events have occurred because they have forced me to evolve.  I am no longer content with just being the best CrossFit gym.  I feel we have a bigger purpose.  I owe it to my family, I owe it to our amazing Coaches, and I owe it to all of you to expand to our greatest design.  I want to ding the fitness universe.  They say if your dreams don’t scare you then they aren’t big enough- well I will tell you that I am scared for sure…but I am more excited. 

I have always done CrossFit my way.  Very few gyms are able to program effective Strength and Conditioning daily.  Even less understand the intricacies of long term athletic development.  Perhaps most unique is the way our Coaches and Athletes respect and bond with each other every class.  Thinking of these positives I have really focused on our competitive advantage lately.  There are countless reasons that MOST of our members drive past one or more CrossFit gyms to train with us.  These advantages, these unique reasons why we are so special, will become the bricks and mortar that we will build on.  Our mission statement remains the same- “Dedicated to helping people live lives they love, in bodies they are proud of, through the fun and intelligent pursuit of fitness”.

What does this look like for our Athletes?  First and foremost you guys are paramount.  The goal here is to provide the most value possible for you all.  This means more of the things that make us great- daily Strength, daily Conditioning, and we will still offer our CrossFit services.  What will change is that we will be highlighting the things that only WE can do.  Monthly seminars, a blanket nutrition plan for every member, monthly check-ins, three to four big competitions a year, custom hypertrophy work, monthly gear, dedicated and specially named training blocks, and SO much more.  Everyone excited yet?!

When all this craziness first happened everything felt like a whirlwind, but now this new approach feels very much inevitable.  Things needed to change.  Covid removed the thin veil covering a lot of gyms business plans.  A lot of gyms will close.  Most.  Tuition prices must go up across the board and gyms must learn to deliver greater value.  I myself am guilty of this too, since I have not raised tuition once in a decade.  Owners simply can not support their communities on such small margins with such little cash flow.  With our new action plan we will never have to worry about any of that again.  

What I need to make this happen-

I need 60 Lifers.  60 people that are ALL IN.  Committed, loyal, and excited for what the future holds.  I need 60 individuals who are willing to trust me to deliver them life changing value, every month, for the rest of their lives.  Of course everyone’s memberships are still intact when we return but if you are reading this right now and are fired up- you have an opportunity to become a “Founding Member”.  I am opening up just 60 slots specifically reserved for those who are ALL IN.  My Staff and I will now be able to fully dedicate ourselves to these 60 in all aspects of fitness.  This means a holistic approach treating the entire athlete- training, nutrition, meditation, breath practice, sleep hygiene, everything.  

The Perks of becoming a Founding Member are vast- your tuition will be locked in at a $150 Unlimited Membership FOR LIFE.  You will receive early access to all our competitions and monthly seminars and will be given every priority before spots fill up.  You will have access to our monthly t-shirts at $10 and will be given one free at sign up.  You will get a custom notebook detailing your fitness journey and progress.  Founding Members also get a free Personal Training session and monthly check ins, plus 10% off Personal Training sessions for life.  

Moreover you will get to say that you are an early adopter.  Someone who understands the value of what we do here.  Every Founding Membership is a vote for what is right, a rejection of what is wrong with the fitness space, and a commitment to myself and to this amazing Community.  It is a commitment to become the best possible version of yourself- to be on our team, to surround yourself with people who want to win.        

If this feels good to you, if this excites you, what I need you to do right now is CLICK HERE to send me an email (info@crossfit631redwoods.com).  The subject line should read “I’M ALL IN” and in the body of the email please include your t-shirt size for your free gear.  I will send you an email back telling you your place out of 60 and our journey will begin again.

The past decade has been great…the next decade, I promise, will be amazing.  

So…who’s ALL IN?

PROGRAMMING

I have rambled on enough so here it is friends!- 

Monday

Strength

AMRAP 5

Alt DB Snatch

Metcon

4 Rounds

400m Run

12 Alt DB Snatch

12 DB Sit-ups

Tuesday

Strength 

AMRAP 5

DB Lunges

Metcon

AMRAP 18

36 Doubles

12 DB Thrusters

6 Devils Press

Wednesday 

Strength

AMRAP 5

DB Jerks

Metcon

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

Push-ups

Chair Dips

DB Step Overs

20 Second Plank after each round 

Thursday 

Strength

AMRAP 5

DB Rows

Metcon

21-15-9-15-21

Renegade Rows

V-ups

Reverse Burpees

Friday

Strength

AMRAP 5

DB Front Squats

Metcon

3 Rounds

33 Air Squats

33 Sit-ups

33 Mountain Climbers

33 Jumping Lunges

33 Hip Drops

Blog Week of 6-1-2020

Quote of the Week 6-1-2020

“Do not be discouraged.  It is often the last key in the bunch that opens the lock.”

NEWS

Welcome to June guys!  I look forward to nice weather, BBQ food, and most importantly- getting back in the gym to train with the BEST Community.  I have been speaking frequently with our Board who has been really supportive and providing tons of creative ways to keep you guys safe when we open up.  We got this 631!

PROGRAMMING

I have been loving these past few weeks of mixing in full body movements daily.  Your feedback has been really positive too.  We are sore but able to recover, which I feel is a big win.  This week we will hit it like that again and add in a 5×5 Strength scheme.  Should be lots of fun!

TIME TO GO TO WORK!

Monday

Strength

DB Front Squat

5-5-5-5-5

Metcon

4 Rounds

400m Run

30 Air Squats

20 Sit-ups

10 Burpees

Tuesday 

Strength

DB Jerk

5-5-5-5-5

Metcon

AMRAP 20

6 DB Step-overs

8 Alt DB Snatch

10 DB Jerks

Wednesday 

Strength

DB Row

5-5-5-5-5

Metcon

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

Single Arm Devils Press

Reverse Burpees

V-ups

Thursday

Strength

DB Lunge

5-5-5-5-5

Metcon

AMRAP 18

30 Doubles

10 Renegade Rows

10 DB OH Walking Lunges

Friday

Strength

DB Single Arm Floor Press

5-5-5-5-5

Metcon 

100 Push-ups

100 Sit-ups

100 Reverse Lunge DB Cleans

Break Up Work Load As Desired

Blog Week of 5-11-2020

Quote of the Week 5-11-2020

“Be yourself; everyone else is already taken.”

NEWS

We are getting close guys!  Hang in there.  Rest assured we WILL be doing something for “Murph” this year.  Once we are given the green light to reopen, we have some very special treats for you all.  We got this!

PROGRAMMING

Be prepared to be sore this week.  All of our Strength work will be AMRAP 4 looking to build up tons of volume on mostly body weight movements.  Normally our Metcons are organized in a push, pull, leg way, but this week we will be mixing all sorts of opposing muscle groups each day.  This will be a challenge…I am certain we are up for it!

LET’S DO THIS!

Monday

Strength

AMRAP 4

Push-ups

Metcon

AMRAP 20

10 Renegade Rows

10 Push-ups 

15 Air Squats

Tuesday

Strength 

AMRAP 4

Air Squats

Metcon

4 Rounds

400m Run

22 Walking Lunge Steps

12 Alt DB Hang C&J

Wednesday 

Strength 

AMRAP 4

DB Pull-overs

Metcon

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

Alt DB Snatch 

DB Thruster

DB Sit-ups

Thursday 

Strength 

AMRAP 4

HSPU

Metcon

50-40-30-20-10

Doubles

20-18-16-14-12

HSPU

10-8-6-4-2

Reverse Burpee-Step Overs

Friday

Strength

AMRAP 4

Lunges 

Metcon

21-15-9-15-21

Single Arm DB OHS

DB Leg Raise

2 Arm DB Floor Press

Blog Week of 4-20-2020

Quote of the Week 4-20-2020

“Everybody has a plan until they get punched in the mouth.”

NEWS

This week’s quote is my favorite from former Heavyweight Champion of the World “Iron Mike Tyson.  Boy, oh boy does it feel like we are getting in the ring with him now! I run a few online private entrepreneurship groups for micro gyms and I will tell you definitively this will close a lot, if not most of them…NOT US!  Our retention is incredibly strong, we were one of the first to pivot to online, virtual training, our Programming is some of the best it has ever been, and the big difference- our Community is the BEST. Your support and camaraderie is what will allow our gym to thrive now, and when this is all over.  

Last week I submitted our sanitation protocol to the CDC and because of my relationship with the County Executive and Legislative 6th I have been told we will be the first gym to be allowed to open when we enter phase one!  Not Planet Fist-bump, not any other PT studio…63 Freakin’ 1! For sure this is hard, but so is “Fran” and we love that. Keep logging your scores, keep hitting the WODs, continue to stay in contact with me and the rest of the fam, and we will make it through this.  My promise to you all is that when this is over we will be stronger than ever.  

PROGRAMMING

We got another great week of world class WODs coming your way.  The Strength is straight up 5×5 work focused on the form and contractions.  Our Metcons are going to be BANGERS! Be sure to check our Instagram daily for the full Movement Demos. I also want to extend another special thank you to Mel and Ally for stepping up in such a big way for the gym. Thank you both for your help on Zoom and our Virtual Training Platform- it makes me incredibly grateful to have such amazing people on my team.

HERE WE GO 631!

Monday

Strength

DB Front Squat

5-5-5-5-5

Metcon

AMRAP 20

1 DB Squat Clean

1 Right Lunge

1 Left Lunge

1 Right Devils Press

1 Left Devils Press

1 Right OHS

1 Left OHS

Tuesday

Strength

DB Floor Press

5-5-5-5-5

Metcon

10 Rounds

20 Doubles

10 DB Push Press

20 Sit-ups

Wednesday 

Strength

DB Row

5-5-5-5-5

Metcon

22-16-10-16-22

Alt DB Hang Cleans

Renegade Rows

Reverse Crunches

Thursday

Strength 

DB Good Morning

5-5-5-5-5

Metcon

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

DB Thrusters

Alt DB Snatch

100m Run After Each Round

Friday

Strength

DB Strict Press

5-5-5-5-5

Metcon

“Home JT”

21-15-9

HSPU

Chair Dips

Push-ups

Blog Week of 4-13-2020

Quote of the Week 4-13-2020

“It isn’t the events themselves that disturb us, it’s only our judgments about them.”

NEWS

I will keep this blog short and sweet so you guys can go enjoy your holiday.  Happy Easter and Happy Passover weekend to all! Please take the time to enjoy this unique opportunity and share good energy with those closest to you.  We love you guys, we miss you, but we will see you soon!

Stay tuned to our Instagram stories and daily Lesson Plans- I will be hosting a live Q&A session this Wednesday.  Anything is on the table, from Programming, to Coaching, to the future of the gym. I may even have some exciting surprises for you…

PROGRAMMING

For our Strength work this week we are doing some high reps and really focusing on the squeeze.  The point is to feel the muscle in the lengthened position, contract as hard as possible, shorten the working muscle effectively, and repeat.  I am more concerned about making the reps count then counting the reps this week.  

LET’S DO IT!

Monday

Strength

DB Front Squat

2 Sets of 20 Reps

Metcon

“DB Kalsu”

100 DB Thrusters

5 Burpees at the top of every minute

30 Minute Cap

Tuesday

Strength

Single Arm DB Strict Press

2 Sets of 20 Reps Each Arm

Metcon

AMRAP 20

Unbroken Doubles

Every Break= 20 Push-ups

Scored for total Doubles

Wednesday 

Strength 

Single Arm DB Row

2 Sets of 20 Reps Each Arm

Metcon

30-20-10-20-30

Alt DB Hang Snatch

Renegade Rows

Thursday 

Strength 

Front Rack DB Good Morning

2 Sets of 20 Reps

Metcon

5 Rounds

400m Run

8 Right Arm DB OHS

8 Left Arm DB OHS

10 DB Sit-ups

Friday

Strength 

Single Arm DB Floor Press

2 Sets of 20 Reps Each Arm

Metcon

3 Rounds

1 Minute Each Movement

Jumping Lunges

Shoulder Taps

Pulsing Jump Squats

Plank up downs

Burpee Tuck Jumps

Crossover Mountain Climbers

Squat Jumping Jacks 

1 Minute Rest

Scored For Total Reps

Blog Week of 4-6-2020

Quote of the Week 4-6-2020

“The way I see it, if you want the rainbow, you gotta put up with the rain.”

NEWS

Welcome to another week of these strange times.  I am certainly missing you guys and can not wait for life to get back to normal.  That being said, let’s all do our best to focus on what a unique opportunity this time is to be with loved ones and focus on ourselves for a change. 

Most of us are at the beginning of week four of a drastically different world and routine; to me, this is exactly the amount of time it takes for people to assume new habits and build new routines that stick. Have you improved habits, or built some that you’re not too happy about? The good news is, it’s never too late to start some healthy, positive habits.  In a time when the world is playing YOLO and eating cheetos let’s all collectively focus on the beauty of discipline. You do not need to take part in the “quarantine 15”. Remember your priorities and if you ever feel you are faltering your 631 fam is always here for you- reach out!

COMMUNITY

Our Virtual CrossFit Class is up and running and going really well.  Everyday at 5 pm join us on Zoom for what I have been calling “631 Happy Hour”.  You don’t even need to work out, just come chat with you 631 pals. You can reserve a spot right from your Zen Planner app or just click the link on Zen Planner and join from your phone.  We are looking forward to seeing you all there! 

PROGRAMMING

Get ready for a really fun week guys.  We have some super unique strength work focusing on time under tension.  Each movement will be four sets of six reps but here is the catch- each set needs to take up one full minute.  This means you will need to set a stopwatch on your phone and count five seconds on the way up each rep, five seconds on the way down.  This is very different from what we are used to. The focus here is feeling what your muscles are doing, building up that burn, and getting comfortable with being uncomfortable.  Just like last week, our Metcons are very challenging and of longer duration. Stay tuned to our daily emails and Instagram to see the full movement demos of some new exercises.

WASH YOUR HANDS, STAY HEALTHY, AND LET’S GET IT!

Monday

Strength

Single Arm DB Strict Press

4 Sets of 6 Per Arm

Each Set Needs To Take

1 Minute To Complete

Metcon

Buy In: 30 STOH

100 Push-ups

Every Break = 200m Run

Cash Out: 30 STOH

Tuesday

Strength

Single Leg DB Deadlift

4 Sets of 6 Per Leg

Each Set Needs To Take

1 Minute To Complete

Metcon

4 Rounds

10 DB Front Rack Sit To Kneel

20 Feet DB Duck Walk

30 DB Thrusters

40 Sit-ups

Wednesday 

Strength 

Single Arm DB Row

4 Sets of 6 Per Arm

Each Set Needs To Take

1 Minute To Complete

Metcon

AMRAP 16

32 Doubles

8 Alt Single Arm DB Hang Clean

8 Renegade Rows

32 Feet Odd Object Carry

Thursday 

Strength

Single Arm DB Floor Press

4 Sets of 6 Per Arm

Each Set Needs To Take

1 Minute To Complete

Metcon

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

HSPU

Single Arm Devils Press

Friday

Strength

Single Leg DB Step-ups

4 Sets of 6 Per Leg

Each Set Needs To Take

1 Minute To Complete

Metcon

10 Rounds

10 Pistols

10 DB Step-ups

10 TGU Starts

Blog Week 3-30-2020

Quote of the Week 3-30-2020

“You can’t calm the storm, so stop trying.  What you can do is calm yourself. The storm will pass.”

NEWS

First and foremost I want to offer everyone a heartfelt and genuine thank you.  Thank you for all your comments, all your emails, all the DMs, and all the support for myself, my business, and my family.  It truly means the world to me. We have been a Community for a decade now and my promise to you is that I will do everything in my power to ensure many, MANY good years to come.  A lot of gyms won’t survive this. We will. We will be stronger than ever. We are all 631 STRONG!  

Secondly, I have it on fairly good authority that April will bring back business as usual.  This is of course, entirely contingent upon how closely we adhere to social distancing. Let’s all be responsible and take this thing seriously so we can get back in the gym where we belong. 

Finally, I must admit that I am going a bit stir crazy!  This has given me an incredible insight into how much I love Coaching and how much the Community contributes to my mental health.  I am sure you too have a greater appreciation for what the gym does for all of our sanity. I must also admit that these dumbbell workouts have been KICKING MY BUTT!  Keep moving, stay active, involve the family, and HANG IN THERE!

COMMUNITY

Keep logging those scores guys- I see you!  Keep the posts happening and using the #631athome.  Times like these really remind me just how strong a Community we have.  My product has never been bumper plates or barbells. My product is the shared mentality of like minded individuals moving together in the intelligent and fun pursuit of fitness.  Being a member of this Community means you get world class Coaching, the best programming out there, and strong and meaningful fellowship. We can still share all these things without a brick and mortar building.  I’ve moved the gym six times in five different locations- the walls aren’t important, it’s the shared values inside them that matter. Let’s all keep adding to this product no matter what our circumstances bring.  

In my never ending effort to bring our Community together even more I will be offering virtual classes every weekday through Zoom.  At 5 pm we can all get together to do the WOD or just look on while others hit it. I will be offering Coaching during this hour so if you have any questions about the programming or just want to chat I am available.  We will also be having some fun with this and you may see a guest Coach or two…more on this in our daily emails. Of course, we will still provide daily lesson plans and movement demos on our Instagram page.  

PROGRAMMING

This week will be full of bangers guys!  We can look forward to some longer duration and really taxing WODs.  The Strength will be all Tabata sets- 20 seconds of work followed by 10 seconds of rest for 8 total sets.  Within that 20 seconds try to get as many reps as possible. The score that you will log will be your LOWEST set.  So if you get 25 reps for your first set, but only 2 for your last…your score is 2.

LET’S GET YUGGGGEEEE!

Monday

Strength

8 Tabata Sets

DB Squat Clean

Metcon

50-40-30-20-10

Doubles

DB Goblet Lunges

DB TGU Starts

Tuesday

Strength

8 Tabata Sets

1 Arm DB Floor Press

Metcon

4 Rounds

400m Run

20 HSPU

20 Single Arm DB Hang Clean and Jerk

Wednesday 

Strength 

8 Tabata Sets

1 Arm DB Row

Metcon

AMRAP 20

10 Burpees

10 Alt DB Snatch

10 Single DB Power Clean to Front Rack

10 Renegade Rows

Thursday 

Strength

8 Tabata Sets

DB Thruster

Metcon

3 Rounds

30 1 Arm Devils Press

30 DB Thruster

30 DB Step-ups

Friday

Strength

8 Tabata Sets

Single Arm DB Jerk

Metcon

“Gravity”

5 Rounds

80 Doubles

40 Sit-ups

20 Push-ups

10 Reverse Burpees

Blog Week of 3-16-2020

Quote of the Week 3-16-2020

“A dream written down with a date becomes a goal.  A goal broken down into steps becomes a plan. A plan backed by action becomes a reality.” 

I WAS planning on giving you guys the second installment of “7 Habits of Highly Effective Fitness People ” but it looks like we are being mandated to share our COVID-19 Response Plans.  I can almost promise we will be back to our regularly scheduled fun next week but until then, enjoy the light reading…

COVID-19 Outbreak Response Plan

The health and safety of our participants is our top priority.

Therefore, as we all consume information across a wide range of outlets including the media, vendors, and social media channels, it is vital for all of us to remain aware and responsive to the ever-changing status of the COVID-19 outbreak.

Rest assured, we are in contact with health officials and others in our industry and we continue to monitor the situation. We will rely upon the New York Department of Health and other state agencies, as well as the Centers for Disease Control (CDC) and the WHO for guidance.

At this time, there are no actions currently suggested for our operations and we look forward to seeing you! However, as recommended by the World Health Organization, we ask that you “stay home if you feel unwell … and follow the directions of your local health authority.”

Our first line of intervention will be all athletes MUST wash their hands at the start of each class, wipe down all equipment with our disinfecting wipes before and after each session, and please..PLEASE stay home if you are not feeling well.  Our Staff would be more than happy to provide you with a custom “At Home WOD” if you wish to sweat it out.  

We encourage you to seek guidance from health agencies for up-to-date information.

The New York State Department of Health

The latest updates from the WHO on the virus

The WHO’s recommendations for the public to reduce exposure

PROGRAMMING

Welcome to De-Load week. We will be taking lots of time to refine our movements and playing with five sets of five. Have some questions and form checks ready for your Coaches. We also get to hit our Member of the Month WOD- “The Shades- Half Murph”.

LET’S DO THIS!

Monday

Strength

Back Squat Deload

Form Work

Metcon

“The Shades- Half Murph”

800m Run

50 Pull-ups

100 Push-ups

150 Squats

800m Run

Break up Workload as desired

Tuesday

Strength

Pendlay Row Deload

Form Work

Metcon

Within a 4 Minute Window

20 Calorie Row

Max Hang Cleans (75#/55#)

Rest 1 Minute

Within a 4 Minute Window

20 Calorie Row

Max Hang Snatch

Wednesday 

Strength 

Bench Press Deload

Form Work

Metcon

2 Rounds

35 Doubles

15 Strict HSPU

9 Burpee- Bar MU

15 Kipping HSPU

35 Doubles

2 Minutes Rest

Thursday 

Strength

Deadlift Deload

Form Work

Metcon

3 Rounds

400m Run

10 MBC

8 SDHP (95#/65#)

10 Wallballs

Friday 

Strength

Push Press Deload

Form Work

Metcon

AMRAP 12

8 Box Jumps

8 T2B

8 1 Arm Devils Press (35#/20#)

8 Weighted Sit-ups