Week In Preview, September 5th, 2021

“In every day, there are 1,440 minutes. That means we have 1,440 daily opportunities to make a positive impact.” 

– Les Brown

Supplement Spotlight

Do you get down with the D? 

If you don’t you’re missing out! Vitamin D not only plays critical roles in bone health, but supports immunity and muscle function. Some studies state that nearly 42% of Americans are Vitamin D deficient.


Weekly WODs: 


Crossfit  – Honor The Thirteen
 In today’s workout we’ll honor the soldiers, sailors, and Marines who were lost in the cowardly Kabul attacks. We’ll be performing a Hero WOD to pay our respects. Bring your best effort and honor the fallen with 8 rounds of wall balls, rowing, and toes to bar.
For Time
400m Run
30 Alt. DB Snatch
300m Run
26 Alt. DB Snatch
200m Run
20 Alt. DB Snatch
100m Run
16 Alt. DB Snatch
50m Run
10 Alt. DB Snatch
-16:00 Cap-


Crossfit  – Deadlift Test Day + Rowing Pains
We are retesting our 10 rep max deadlift today along with performing a sprint style workout. Today’s chipper is all spice and nothing nice. Athletes will have a calorie row that is book-ended by high volume deadlifts. If you aren’t holding your hammies after this one you did it wrong!
3 Manmakers
6/4 Cal Bike/Row
-Rest 2:00-


Crossfit – Strict Press Test Day + Double Down
Another day, another test! We’ll be hitting the heaviest 10 rep strict press possible followed by a 4 set sweat session.  Get ready for strict press, plate ground to overhead, and double-unders!
AMRAP x 13:00
10 Up Downs
15 Push Ups
20 DB FR Lunges


Crossfit – Pull N’ Pray
We often board the rower and pull and pray without any regard to our pacing. Today’s session allows athletes to dial in pacing on the rower or bike to achieve more efficiency. We will also be developing our strict pulling skills with pull-ups and bar hangs. Athletes should be prepared to see specific guidance on stroke rate and RPMs for this workout.
3 Rounds For Time
20/15 Cal Bike/Row
10/10 Suitcase DL
25 Sit Ups
-14:00 CAP-


Crossfit  – Squat Test Day + Leadpipe
Some athletes may not be sure if we are testing cardiovascular endurance or strength in today’s back squat test. We’ll be breathing heavy and trying to maintain our bracing throughout all 1o reps of our test today. Our conditioning for today is gonna make the legs heavy! We have running intervals, walking lunges, up-downs, and Russian Swings in our post-strength sweat session.
EMOM x 15:00
MIN1: KB Front Rack Hold
MIN2: Up-Downs
MIN3: Ring Row
MIN4: Air Squat
MIN5: Plate Ground to OH


Today we remember 9/11 with our annual WOD! This workout is a long grind of barbell movements, gymnastics, rowing, and running. Today’s workout is “get in where you fit it” and we are more concerned with quality movement than being on the leaderboard.
Every 3:00 x 5 rounds
40 Double Unders
10 DB Push Press
10 Box Jumps