Week In Preview, October 17th, 2021

“There is no greater agony than bearing an untold story inside you”

– Maya Angelou

 


Upcoming Events:

This Saturday: Lakeshore Park WOD, 9am
*Both gyms will be closed, please come join us! This will be a fun workout for any age/fitness level, so bring your kids, friends and neighbors!
This Sunday: Rainbow Falls hike
Please RSVP HERE if you’re planning to attend. We’ll meet at North at 7am and drive from there. Plan for an all-day event, so bring lots of food and water!

Weekly WODs: 

Monday

Crossfit  – Overhead Complex + Barbell Interval Sprints
Strict Press, Push Press, and Push Jerks in our strength complex, followed by 10 rounds of push jerks and up-downs, in short sprint interval format. Shooting for 0:30-0:45 of work each round, with 0:30 rest.
Burn – 
3 SETS FOR MAX REPS
1:00 MAX Cal. Row
1:00 MAX Box or Bench Dips
1:00 MAX KB SDHP 1:00 MAX Sit-Ups
-1:00 Rest b/t Sets-

Tuesday

Crossfit  –  Cleans, Double-Unders, and Sit-ups
We’ll start with some barbell strength and skill work in the form of a clean complex, then rock through a 2-part workout comprised of cleans, sit-ups, and dubs.
Burn 
AMRAP x 5 MINUTES
10 Right Arm DB Thrusters + 8 Burpees Over DB + 10 Left Arm DB Thrusters
-2:00 Rest-
AMRAP x 4 MINUTES
8 Right Arm Thrusters + 6 Burpees Over DB + 8 Left Arm DB Thrusters
-2:00 Rest-
AMRAP x 3 MINUTES
6 Right Arm DB Thrusters + 4 Burpees Over DB + 6 Left Arm DB Thrusters

Wednesday

Crossfit – Squat Day + “Trident”
Squats will continue the tempo format, progressing this week to 4×5 @ 21X1. Then, we’ll hit our benchmark WOD “Trident” which consists of the BRUTAL combination of Wall Balls and Rowing. Get those legs ready!!
Burn 
AMRAP x 16 MINUTES
20 Russian KB Swings
20/15 Cal. Row
50m Double KB Front Rack Carry
1:00 Plank Hold

Thursday

Crossfit – Long, Sweaty EMOM
We’ve got a 20:00 EMOM filled with running, lunges, and ground-to-overheads, followed by some Thursday Body Armor! As always, we can use Thursday as active recovery, or if you’re feeling good hit it hard!
Burn
EMOM x 12 MINUTES
MIN 1 – 10 Push-Ups + 10 Ring Rows
MIN 2 – 10 Air Squats + 10 Box Jumps
MIN 3 – 200m Run

Friday

Crossfit  – Bench Press + Push-Pull Metcon (Rope Climbs!)
We’ll be climbing the ropes today, so wear long socks, pants, or other shin protection! Many scaling options available, so if you’ve never climbed a rope before don’t sweat it! We’ll get a great upper body pump and have some fun with this one!
Burn
5 ROUNDS FOR TIME
15/12 Cal. Bike
20 Plate G2O
20 Plate Lunges
-14:00 Time Cap-

Saturday – Both Locations CLOSED!

Come join us at 9am for a park workout at Lakeshore Park! All are welcome, so bring friends and family!

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