Week In Preview – Jan 22nd, 2018

“Perfection is not attainable, but if we chase perfection we can catch excellence”

– Vince Lombardi


January has flown by!  It’s our last full week before February hits.  We’ve got a lot of cool events coming up in the next few weeks and we want to make sure you know about them.




This  Saturday the 27th we have several weightlifters going to Nashville for their first Weightlifting meet.  If you want to cheer on some of your fellow athletes check out this link to the Facebook event.


Eppolito Boxing


Come learn how to box with Coach Eppolito!  He has coached world class athletes and everyday people who want to learn to defend themselves.  Check out the blog here to get more info and sign up.




CrossFit for Cystic Fibrosis is a fundraiser to help raise money for the Cystic Fibrosis Foundation and pursue research to control and cure this awful disease.  Sign up to compete, or just sign up to donate and come be a part of the event!  We’ll look forward to seeing you!


The Week


Monday – High Heels


Twelve minutes to work to a heavy single of a hang squat snatch.  Use the technique we’ve been working with the last few weeks.  Follow up with a 9 min AMRAP of light hang squat snatches and double unders.  Move smooth, don’t rush!


Tuesday – Squat Day


Add 5 lbs to your squats!  Between sets, dumbbell Kroc Rows.


Wednesday – Marston


Hero WOD for the middle of the week this week.  AMRAP for 20 minutes of 1 deadlift, 10 toes to bar, and 15 bar facing burpees.


Thursday – One-two punch


Team up for an ascending AMRAP.  3 KB swings, 3 box jump overs, 3 wall balls, then 6-6-6, 9-9-9, and keep adding 3 for the rest of 20 minutes.


Friday – Guts and Glory


This one is a little extensive.  Essentially 3 different couplets to complete.  Just flow from one to the next with no break.

21 – 15 – 9:
Step Ups (24/20) (1 Rep = 1R/1L)
Thrusters (95/65)

15 – 12 – 9:
Row for Calories
Hang Squat Cleans (95/65)

12 – 9 – 6:
Lateral Burpees over Bar
Overhead Squats (95/65)


Saturday – Chain Smoker


5 rounds on the 4:00 mark:  pull-ups, dumbbell snatches, and a 200 m run.  Move fast enough to get a little break every round.  This is not a day to be breaking up your pull-ups a lot.