Blog Week of 12-16-2024

‍Quote of the Week 12-16-2024

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“It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes short again and again, because there is no effort without error and shortcoming; but who does actually strive to do the deeds; who knows great enthusiasms, the great devotions; who spends himself in a worthy cause; who at the best knows in the end the triumph of high achievement, and who at the worst, if he fails, at least fails while daring greatly, so that his place shall never be with those cold and timid souls who neither know victory nor defeat.”

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NEWS

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Welcome back friends! A big thank you to all who attended our 15th annual Holiday Party. This kicks off my favorite time of year. My advice- keep training hard but enjoy the damn holidays. Eat too much. Sleep in. In a few short days we are going to smash 2025 together! 

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PROGRAMMING

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Time to show off our speedy skills. This week we get to PR our mile run and our 1000m row. If you have put the work in over the past few training weeks these should be butter. Rounding out the rest of the training block with some classic hypertrophy and challenging Metcons. Get ready ladies and gents, should be a fun one.

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LET’S CRUSH IT FOLKS!

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Monday

Strength

PR Mile Run

Metcon

3 Rounds

400m Run

21 Thrusters (CC)

12 MedBall Sit-ups

Tuesday

Strength

PR 1000m Row

Metcon

27 Calorie Row

21 Pull-ups

15 Power Snatch (CC)

9 MU

15 Power Snatch

21 Pull-ups

27 Calorie Row

Wednesday 

Strength

Bench Press

10-10-10

Metcon

AMRAP 15

30 Doubles

15 HR Push-ups

10 HSPU

5 Ring Dips

Thursday

Strength

Front Squat

10-10-10

Metcon

4 Rounds

10 Devils Press (CC)

10 DB Step Overs

10 DB Front Squats

1 Rope Climb

Friday

Strength

DB Row

10-10-10

Metcon

Buy In: 25 Burpees

50 Sit-ups

50 Box Jumps

50 T2B

50 KBS

Cash Out: 25 Burpees

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