Blog Week of 10-28-2024

Quote of the Week 10-28-2024

“Dig deep within yourself, for there is a fountain of goodness ever ready to flow if you will keep digging.”

NEWS

Welcome back friends! I must say I have been LOVING being back at the gym more. Missed you guys. I’m going to keep the positive momentum rolling and redo our website with a fresh new look as well. 

Our next big event is the PUNK ROCK RUN FOR MENTAL HEALTH- check it out!

PROGRAMMING

Big week to finish out this training block with sets of 15. These things are exhausting, especially when done right by squeezing the muscle like it owes you money. Please note Halloween's creepy WOD will be 9am only. Go trick or treat and eat some candy- we got work to do starting Nov 1st!

HERE WE GO!

Monday

Strength

Strict Press

15-15-15

Metcon

100m DB Farmers Walk (CC)

5 Devils Press

10 HSPU

200m Run

10 Devils Press

10 Strict HSPU

400m Run

15 Devils Press

10 Burpee-HSPU

Tuesday

Strength

DB Row

15-15-15

Metcon

AMRAP 15

5 Pull-ups

10 KBS

5 Box Jumps

1 Rope Climb

Wednesday

Strength

DB Bench Press

15-15-15

Metcon

21 Cal Row

15 Ring Dips

9 DB C&J (AHAP)

15 Ring Dips

21 Cal Row

Thursday

*9AM ONLY*

Metcon

“Jack Skellington”

10-31-10-31 

Wallballs

T2B

MedBall Facing Burpees

After each round, complete:

100 foot MedBall Overhead Walking Lunges

Friday

Strength

Back Squat

15-15-15

Metcon

5 Rounds

40 Doubles

30 Air Squats

20 Sit-ups

10 Push-ups