It’s getting darker and colder… but the secret to warmth was inside you all along: movement!

Thanks to all who attended the Battle of the Classes this past Saturday, and look to our whiteboard and newsletter for upcoming events, November includes more sprint days and a seminar on recovery (breathing and foam rolling.)

Our 5 AM class will be manned by coach Jase moving forward. We’ll do our best to fill Jake’s shoes!

The week ahead:

Monday: Strength (not Strength-y) day. Snatch skill work followed by Power Snatch and OHS. After that, weighted Chin-Ups and Walking Lunges. Re: the Snatch, the idea is that we’ll spend time working on both mobility (OHS) and pulling under (tall snatch) to help develop your lifting over the next few weeks. If the squat snatch is just not your thing, remember, our coaches LIVE to help you scale and choose movements that WORK for you.

Tuesday: Building on our KB Windmill work, we’ll be doing the Turkish Get-Up. Eventually you’ll see some cool KB Combos programmed, but we must practice first! TGU are paired with Bent over Rows, then we’ve got a sprint/rest WOD with DL, Box Jumps, and running. Total running for those planning their marathons is 1k (SO FAR UGH)

Wednesday: Bench Press and Tricep Isolation work for strength, then a middle distance WOD with bigger numbers (you guys know we generally prefer quick flowing WODs without choke points) of Off-set KB Squats, Alternating V-Ups, and Double Unders.

Thursday: Won’t lie, I took this directly from a recent CrossFit HQ workout. But I think the key to good programming is that you don’t force workouts you like. They need to WORK in context. So this is “Task Priority Nate” … a chance to show off the strict pull-up and handstand push-up work we’ve been doing in a WOD setting. Remember to be smart, but generally at least TRY a round or two of the hardest version of a movement you can.

Friday: Back Squat strength (I heard a few of you lamenting the “missing” back squat strength work, and I agree, if you don’t squat once a week what are you doing with your life…) and then a sprint/rest WOD with rowing and DB Snatch

Saturday: Partner WOD