Blog Week of 3-17-2025

‍Quote of the Week 3-17-2025

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“A gem cannot be polished without friction, nor a man perfected without trials”

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NEWS

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Welcome back friends! Here comes week three of the Community Cup. We are in a dead heat folks- I honestly did NOT think this would be so damn close. Every rep, every post, every outfit matters. 

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Here is what to expect this week-

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The Good

Spirit participation- 

Super Hero theme, you guys are superheroes everyday dress up as your favorite. 

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The Bad

“25.3”

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5 wall walks

50-calorie row

5 wall walks

25 deadlifts

5 wall walks

25 cleans

5 wall walks

25 snatches

5 wall walks

50-calorie row

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Time cap: 20 minutes

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♀ 155-lb (70-kg) deadlift, 85-lb (38-kg) clean, 65-lb (29-kg) snatch

♂ 225-lb (102-kg) deadlift, 135-lb (61-kg) clean, 95-lb (43-kg) snatch

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The Ugly

Total meters rowed in 5 minutes- each athlete gets 5 minutes to accumulate as many meters on the rower as possible. Add them all up, the winner is the most team meters. 

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The Ridiculous

Flip cup Friday

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PROGRAMMING

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PR week with my favorite girl of all time to start- “Fran”. This is meant to be an all out SPRINT- if you aren’t on the floor after your last rep you did it wrong. Talk to your Coaches and Team Captains about how you want to do the row this week, use some strategy. Let’s hit some BIG numbers. 

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LET’S GET AFTER IT!

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Monday

Strength

OHS

6-6-3-3-1-1

Metcon

“Fran”

21-15-9

Thrusters (95#/65#)

Pull-ups

Tuesday

Strength

Close Grip Bench Press

6-6-3-3-1-1

Metcon

8 Rounds

100m Run

5 Box Jumps

1 Rope Climb

Wednesday 

Strength

Power Snatch

6-6-3-3-1-1

Metcon

AMRAP 10

1 Squat Snatch (CC)

2 OHS

3 Burpees Over Bar

Rest 2 Minutes

AMRAP 4

Power Snatch

Thursday

Strength

Chin-up

6-6-3-3-1-1

Metcon

3 Rounds

500m/400m Row

21 KBS

12 Renegade Rows (CC)

Friday

Strength

DB Strict Press

6-6-3-3-1-1

Metcon

AMRAP 12

6 T2B

8 DB STOH

10 Sit-ups

8 Ring Dips

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