Week in Preview – November 5th, 2018

“Failure is not the opposite of success, it’s part of success.” — Arianna Huffington



SFH Samples!


Our new SFH rep (that’s Stronger, Faster, Healthier, one of the supplement companies we carry) will be visiting us on Tuesday and Wednesday next week.  She’ll be giving out samples from 5:30-8:30 at West on Tuesday and the AM classes at North on Wednesday.  Make sure to get to those classes and try some out!


Couch to CrossFit


Have you heard about our new Couch to CrossFit program?  It’s a new way for someone to get introduced to CrossFit.  Think about that person you know who is scared of CrossFit, thinks they have to already be in shape for CrossFit, or simply says it’s too expensive.  Those are the people we want to meet!


Coach DeMarcus will be leading classes on Saturday mornings at the North location for people who’ve never done CrossFit before and want to try it out.  In addition to the class, they’ll get homework assignments for home workouts and nutrition changes to make.


The cost of the program is only $99 for 4 weeks.  If you know someone who may fit the bill, check out our Couch to CrossFit page for more details.


The Week


Monday – Hands Down


In this 18 min AMRAP, take note!  You only need a set of dumbbells and a jump rope.  30 double unders and 10 reps of dumbbell work that will alternate between power cleans, hang squat cleans, push presses, reverse lunges, and thrusters.  Remember this workout or at least this style of workout the next time you go on the road or vacation.  Take your rope and you’re likely to also find some dumbbells in your hotel gym.


Tuesday – Bar Keeper


Another series of 5 min AMRAPs and 5 min rests.  Your buy-in today will be 400 m runs every round.  Your movements within the AMRAP will be calories plus either chest to bar pull-ups, toes to bar, or pull-ups.


Wednesday – Squat day


Five more pounds this week, plus some more accessory work!


Thursday – Knuckle Sandwhich


This one can knock you out!  800 m run, 30 power cleans at 185/135, and another 800 m run.  20 min cap on this one!


Friday – Optimus Prime


Start of working up to a heavy double on deadlift, then throw it into a 7 min AMRAP of wallballs, but every minute you have to stop and do 7 deadlifts.  The weight should be light for this so that no matter what, you can always grab the bar and do 7 deadlifts quickly, and without stopping.


Saturday – Band Wagon


Teams of 3 complete rope climbs, tall box jumps, and calorie whatever for 25 minutes.  Complete full rounds each before you rotate and keep the intensity high!

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