Blog Week of 1-13-2025

Quote of the Week 1-13-2025

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“You must do the thing you think you cannot do.”

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NEWS

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Welcome back friends! Big shout out to Wolfie for an amazing Yoga Night. This is what Community is all about. Hope you are all feeling swole and flexy now.

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Our tracking software is live and ready. A BUNCH of you guys have jumped aboard already so a big thank you there. Custom leader boards, three tracks for every WOD, workout videos, daily motivational quotes, and so much more. Get in the game HERE!

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PROGRAMMING

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Heavy 3s all week- this is where the grind counts folks. Use your Strength time wisely and make sure you’re putting at least 90 seconds of rest between these big sets. Girl day Monday and she’s a beast.  

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LET’S GET AFTER IT!

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Monday

Strength

Back Squat

3-3-3-3-3

Metcon

“Angie”

100 Pull-Ups

100 Push-Ups

100 Sit-Ups

100 Air Squats

Tuesday 

Strength

Pull-ups

3-3-3-3-3

Metcon

AMRAP 12

1 Right Arm TGU (CC Light)

6 Right Arm KBS

6 Right Arm KB Hang Cleans

1 Left Arm TGU

6 Left Arm KBS

6 Left Arm KB Hang Cleans

Wednesday 

Strength

Bench Press

3-3-3-3-3

Metcon

AMRAP 15

5 Box Jumps

7 T2B

9 HR Push-ups

100m Run

Thursday

Strength 

Deadlift 

3-3-3-3-3

Metcon

3 Rounds

45 Doubles

15 Squat Cleans (CC)

10 Thrusters

Friday 

Strength

Strict Press

3-3-3-3-3

Metcon

21-15-9

HSPU

Burpees Over Bar

Push Press (CC)

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