Week In Preview, September 27th, 2020

“If you’re not making mistakes, then you’re not doing anything. I’m positive that a doer makes mistakes.” 

– John Wooden

Supplement Spotlight

Puori M3

It’s no surprise that the rigors of intense training regimens require sufficient micronutrient support. Magnesium is responsible for over 3oo enzymatic reactions in the body, and also supports recovery from training stresses. Magnesium is the fourth most abundant mineral in the body, but can be depleted up to 20% during training. Magnesium’s role in sports performance lies in it’s ability to help with oxygen utilization and energy production.


If you’ve had trouble sleeping magnesium may assist you in your efforts to fall asleep. Magnesium helps with the regulation of neurotransmitters that prepare the body for a deep restful sleep. If you’re trying to dial in the supplementation aspect of your training Puori’s M3 will be a great addition to your current regimen!

Upcoming Events

    • Saturday, October 10th

On the second Saturday of October we’ll be assisting other habitat for humanity volunteers as we help with building from 8am-3:30pm. No experience is necessary!  If you’re ready to give back to your community here is the link to get signed up! All volunteers MUST register through the link and create an INDIVIDUAL account.

Sign Up Now





Weekly WODs: 

Monday – Tootsie Slide

We’ll be dancing like “drizzy” Drake on day one. We’ll be working for just over a minute on dumbbell sumo power cleans, dumbbell reverse lunges, and a new movement called the up-down side shuffle. We’ll be staying on the lighter side of dumbbell weights today in order to achieve big sets.


Tuesday – Cindy-Esque

We love the format of Cindy because its a great test of bodyweight endurance. We’ll be adding load and strict movement to the equation in today’s 12 minute AMRAP. The emphasis of today’s class will be on the hollow-body and how it contributes to great pulling mechanics and midline stability.


Wednesday  – Original Benchmark “Diane”

We have  great test of heavy pulling and bodyweight gymnastics later this week. Our goal is to finish our descending rep workout of handstand push-ups and deadlifts in less than 10 minutes. Weights on the barbell will allow us to complete sets of 5 touch and go reps while maintaining quick sets on the gymnastics element.


Thursday  – Popeye’s Pump Day

We’ve got lots of forearm work in store for day 4. Our workout is 4 separate AMRAPs of rowing calories and russian swings. Your challenge will be to hold onto the kettlebell for large sets as the reps and calories decrease. Our workout will be followed by a post-workout strength segment of barrel-chested bench presses!


Friday  – NCFIT Benchmark “Annie-Up”

We’ve put a different spin on one of our favorite workouts. We’ve added an ascending ladder of ring muscle ups between each set of double-unders and sit-ups. Athletes will the option to substitute ring muscle-ups for low ring transitions and jumping ring muscle-ups. There is something for everybody in today’s workout. Show up and Show out!


Saturday  –  Crossfit / Level 2

Saturday’s are for the squats and the snatches! We’ve combined both in today’s workout. We’ve got a moderate duration chipper of squat snatches, bike calories, and lateral burpees over the bar. Level 2’s class will include a double squat snatch complex that will allow athletes to get heavier loads on the bar prior to the conditioning.


Saturday –  Burn Class

We’ll take 10 minutes today to get better, faster, and stronger! We’ve got a 10 minute AMRAP of static and dynamic strength movements for your 3o minute class. Some of the movements include burpees, front rack holds, wall-sits, and dumbbell box step-ups.