Blog Week of 9-9-2024

Quote of the Week 9-9-2024

“Difficulties strengthen the mind as labor does the body.”

NEWS

Welcome back friends! I am VERY happy to announce that we have passed the zoning board of appeals hearing and our expansion project is underway. Tell your friends and family that this is the LAST chance to lock in legacy pricing before the new spot opens. I will also be releasing a “Supporter T-shirt” next week to raise funds and show off those who are my DAY ONE OGs!

PROGRAMMING

We have doubles all week focusing on moving some damn weight folks. Take about 90 seconds of rest minimum between each set so you can really hit the lifts hard. This week’s Metcons are hard and fast- my favorite Fran is Friday but I think Thursday is going to be the butt-kicker. Say your prayers and eat your vitamins. 

LET’S HIT IT PEOPLE!

Monday

Strength

Squat Snatch

2-2-2-2-2

Metcon

AMRAP 12

50m DB Farmers Walk

1 Squat Snatch (CC)

3 OHS

Tuesday

Strength

Split Jerk

2-2-2-2-2

Metcon

21-15-9

HSPU

Row (Cals)

DB STOH (CC)

Wednesday

Strength

Pendlay Row

2-2-2-2-2

Metcon

“The Danny Tanner”

2 Mile Run

75 Power Cleans (CC)

Break Up Workload as Desired 

Thursday

Strength

Snatch Balance

2-2-2-2-2

Metcon

5-4-3-2-1

Rope Climbs

KBS x2

T2B x3

Sit-ups x5 

Doubles x10

Friday

Strength

Squat Clean

2-2-2-2-2

Metcon

“Fran”

21-15-9

Thrusters (95#/65#)

Pull-ups