Blog Week of 2-3-2025

Quote of the Week 2-3-2025

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“Your health account, your bank account, they're the same thing. The more you put in, the more you can take out."

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NEWS

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Welcome back friends! This year we are running the OPEN differently, frankly much better. Since the events of last year have not been resolved (if you know you know) I am refusing to give CFHQ another dollar. Which means we get to be creative and finally run our own multi-week, in-house competition. 

Welcome to the first ever 631 Community Cup Comp! This will be a four week extravaganza meant to get every single one of you involved and moving. DO NOT WORRY about Rx BS or if you can or can’t do certain moves or weights- this is different from the Open. We are doing it right. 

Our Box Night Out will be the first ever DRAFT where we will pick teams for this comp. From here we will meet your Coaches, come up with strategy, pick your custom shirts, and plan your FUN. Don’t give HQ the money, give it to our Community- $30 gets you all the good parts of the traditional Open, plus your t-shirt, more accessible WODs, and the fun that you have come to love.

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SIGN ME UP!

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PROGRAMMING

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New month, new Poseidon Cycle- Front Squat, DB Bench Press, Push Press, Power Clean, and DB Row. We are focused on getting explosive while creating stability. Two girls this month with some sprinkled into our Mashes should have us very primed to tackle the Open WODs.  

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LET’S GET AFTER IT!

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Monday

Strength

Power Clean 

5-5-5-5-5

Metcon

“Cindy”

AMRAP 20

5 Pull-ups

10 Push-ups

15 Air Squats

Tuesday

Strength

DB Bench Press

5-5-5-5-5

Metcon

9-7-5 

Power Snatch (CC AHAP)

21-15-9

Ring Dips

60-40-20

Doubles

Wednesday 

Strength

DB Row

5-5-5-5-5

Metcon

10 Rounds

100m Run

4 Hang Cleans (CC)

1 MU

Thursday

Strength

Front Squat

5-5-5-5-5

Metcon

21-18-15-12-9-6-3

Thrusters (45#/35#)

Sit-ups

Pistols

Friday

Strength

Push Press

5-5-5-5-5

Metcon

AMRAP 14

7 HSPU

7 Reverse Burpees

7 KBS

7 Burpees

1 Rope Climb

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