Hope everyone enjoyed the last week, and got a chance to recover your legs, at least a bit. Some slightly cooler temps helped for sure this week as well, and it felt good to run a bit when it was like being in a sauna.  We have another good week ahead as we near the end of the month.  We’re still planning our workout for Labor Day – as we traditionally have done a fun WOD offsite. Stay tuned for that one.   

Programming wise, we have some more intervals workouts and lots of emphasis on gaining aerobic and work capacity.

Our strength portions all involve a weightlifting movement since a lot of our gymnastics movements are included in the actual workouts. We have bench press, back squats, split jerks, and deadlifts along with a technical snatch section to help prepare for the metcon that follows.

To change things up a bit we made Thursday a short but “grindy” workout that will give a nice break to the heavy breathing and high intensity work. 

Wanted to send out a reminder regarding our protocols at the gym.  As we have been back in the gym, we certainly have done a great job of keeping things clean and everyone cooperating and being flexible. But myself included, I think we all have gotten a little too comfortable and forgetting the basic distancing requirements in place.  Remember to still avoid being with 6′ of each other, don’t all congregate at the plates to get weights, and continue those good hygiene habits. Thanks for your cooperation!

Some exciting news, but with limited info at this point, is that with CrossFit news that The Open will be pushed back to February, in conjunction with DekaComp and Michele Letendre, we’ll have an Open-like competition in early fall.  This should provide some fun for all and spice things up as the weather gets a tad cooler.  That’s about all the info I have at this point, but stay tuned. 

Our men’s softball team was rained out twice this week. We hope to start the season off Monday 6:45 at Hunter Street Park, then another game on Wednesday at 9 pm at Salem Middle.  

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This week….

• Bench press; runs, wall balls, box jumps, burpees

• Back squats; metcon of cardio, pull-ups, heavy cleans

• Split jerks; metcon of runs, KB swings, toes to bar

• Deadlifts; metcon of renegade rows and farmer carries

• Hang snatch technical work – light; metcon of snatches, double unders, pull-ups

• Partner fun – wall balls, sit-ups, rowing

•  Planks and running