#fitspiration Monday!

It’s definitely Monday, y’all!!  After not being able to find my keys this morning & a crazy allergy attack, I was feeling tired today.  And darn it, those front squats were feeling heavy!

But, I powered through and felt great post WOD, as always!

It’s always the days I choose not to workout (ie not a given rest day) or the days I choose to eat poorly…that feeling of regret creeps in & weighs so heavily on me!

It’s always, always, always better to just do it in my opinion!  Getting up, getting started is always the hardest part.  But, you won’t regret it!!

Happy Monday friends!

Triplet

Main – CrossFit

View Public Whiteboard

Warm-up

100 DUs/300 SUs (No Measure)

Warm-up (No Measure)

3 rounds
10 1.5 Ring Rows
10 Wall Balls

Mobility

Couch Stretch (No Measure)

Front Rack Mobility (No Measure)

Weightlifting

Front Squat (5×5)

Metcon

4 rounds (Time)

400m run
10 Bar Over Burpees
10 SDHP (95/65)

Couplet

Main – CrossFit

Warm-up

Partner Row (No Measure)

to 2000m

Mobility

Foam Roll (No Measure)

Lats

Shoulder Mobility (No Measure)

Banded

Gymnastics

Kipping Pullup Progressions (5×10)

Metcon

21-15-9 (Time)

OHS (95/75)
Box Jumps (24/20)

Heroes

Main – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds
10 Burpees
10 Lunges
10 Back Extensions

Mobility

Foam Roll (No Measure)

Metcon

Roy (Time)

5 Rounds for time of:
15 Deadlifts, 225#
20 Box Jumps, 24″
25 Pull-ups

Happy Birthday Brandon!!!

Happy 30th Birthday Brandon!!!

Big things are in store for year 30!!!  Thanks for being a wonderful husband, coach, friend, athlete, supporter & motivator!  Here’s to many more workouts & many more birthdays!!

Couplet

Main – CrossFit

Warm-up

100 DUs/300 SUs (No Measure)

3 rounds (No Measure)

5 Pull Ups
5 Slam Ball Double Handed Throws
5 Inchworms

Mobility

Ankle/Shin Mobility (No Measure)

Shoulder Mobility (No Measure)

banded

Weightlifting

Push Press (5×5)

Metcon

Couplet (Time)

1 mile run
75 Wall Balls (20/14)

Triplet AMRAP

Main – CrossFit

Warm-up

400 m Med Ball Run (No Measure)

3 rounds (No Measure)

10 pass throughs
10 toe touches
10 frog jumps

Mobility

Couch Stretch (No Measure)

Banded Ant. Hip Capsule Stretch (No Measure)

Weightlifting

Back Squat (5×5)

Metcon

10 min AMRAP (AMRAP – Rounds and Reps)

10 Pistols
10 Box Jumps (24/20)
10 Push ups

Reebok Order

Remember that Reebok Order we were going to make!?

Well we’re really going to make it!!  We will be placing the order next Tuesday, October 1st!  If you’ve been thinking about getting some new Nano’s, Lifters, or workout gear, now is your chance!!  You can view the catalog here.

Money will be due by Monday, September 30th in the form of cash, check or card.  Remember, you’ll be receiving 5-10% off of the retail price listed in the catalog!  Feel free to email us or see us in person to submit your order & we’ll figure out your total with the discount!

Triplet

Main – CrossFit

Warm-up

800m Run (No Measure)

Line Drills (No Measure)

Mobility

Foam Roll (No Measure)

Gymnastics

Handstand Push-ups (5×10)

Metcon

3 rounds (Time)

7 Power Cleans (135/95)
14 Pull-ups
400m run

Triplet

Main – CrossFit

Warm-up

500 m Row (No Measure)

Warm-up (No Measure)

3 rounds
10 PVC OHS
10 Back Extensions
10 Abmat Sit-ups

Mobility

Front Rack Mobility (No Measure)

Super Squat (No Measure)

Weightlifting

Front Rack Lunge (5×10 each leg)

Metcon

7 rounds (Time)

50 DU
5 SOH (115/85)
10 K2E