Week In Preview – October 2nd, 2017

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

– Vince Lombardi

Welcome to the first week of October!  Lots of great things are happening in the next few months!  Make sure to check out your newsletter by following this link!


All supplement orders are in!  Puori, SFH, and Progenex will be available on Monday at both locations!


Teams Series and Weightlifting

The Team Series comes to a close after tomorrow!  It was a fun two weeks that went by way too fast, but with some great workouts.


So what’s next up for CrossFit?  The CrossFit Lift Off!  A personal favorite of mine that has you test a 1 rep max of Snatch and Clean and Jerk, plus a metcon, this will take place between November 30th and December 4th.  The metcon won’t be released for a while, but we know what 2/3rds of the event will be!


Want to PR around that time?  The next weightlifting cycle will be targeted at peaking for the CrossFit Lift Off to max your lifts not only from strength, but improving your technique.  We also keep CrossFit workouts during the week and give you scaling options to maintain your fitness.  If you have more questions about weightlifting and the Lift Off, e-mail me at [email protected].


Nutrition and Fit3D

Nutrition seminars are moving to Saturday mornings!  Yes, we have a lot of these, and that’s because they are important!  Nutrition is the key to any real change you want to make, and you have to get to a baseline first!  Check them out at West on the 7th at 9 a.m. and North on the 14th at 10 a.m.


Postpartum Prep

Don’t forget, we have a free informational hour on postpartum prep for CrossFit and training!  See the blog for more details!


Not just the beer!  We have several athletes competing at Oktoberfest on the 7th.  Head out to CrossFit Ktown and show some support!  Many of them are doing their first competition.


The Week

Monday – Jackie!

This is our last Team Series workout!  If you’re doing the Team Series it will be a relay style with Chest to Bar Pull-ups.  For everyone else, it’s a great benchmark.  1k row, 50 barbell thrusters, 30 pull-ups.  Try to go under 10 minutes for this one!  Check back on March 13th to see how you did the last time we tested this workout.

Tuesday – Don’t forget to calf smash

Three rounds of running, KB front rack carries, rowing, KB overhead carries, double-unders, v-ups, and single unders.  Scale up in weight if you’re comfortable!  But be sure to stretch and smash afterward.

Wednesday – Leg Day Intervals

Three rounds of front squats and box jumps, but with rest between rounds!  Your score will be your slowest round.  All bars start on the floor, and box heights will be lower so you can go faster!

Thursday – Deadlift Day

Work up to a heavy triple on Deadlifts today!  We’ll take 7 sets to build up to a heavy triple, but all sets should be above 70% of your goal weight.  If you reach that weight in just 4 sets, go back down for some drop sets!

Friday – Shoulder Day

Push press, pull-ups, and kick backs!  Yes, kickbacks.  The goal here is to be fast.  Scale your weights accordingly!

Saturday – Loredo

We take our hero workout to Saturday this week with Loredo.  6 rounds of 24 air squats, push-ups, walking lunges, and a 400m run.