November 18th-November 23rd

November 17, 2024

All Aboard November 18th-23rd

Good morning! It is finally starting to cool off and feel like fall. We have a lot of great things coming up so let's get started.

Everyone on an unlimited membership should have a door code for entry. If you do not, reach out to Jonathan. We hope everyone is taking advantage of the open gym hours for members. Your door code is specific to you. Please do not share it. When you enter your code, press pound and then push door slightly and then pull. Do not turn the handle. It doesn't do anything. 

First we have our next Bring a Friend Day this coming Saturday, Nov 23rd 9am. If you are a member, show up and bring someone that you know can benefit from our community. If you are not a member, this day and workout is designed just for you! All abilities are welcome!! We can adjust everything to suit you! We look forward to seeing you there.

Our December challenge is getting ready to begin. Each week, teams of two will go for max lifts and then a bodyweight movement. See a coach for more information. Teams can be co-ed or same sex. $5 entry fee per person and the winning teams gets the whole pot! Its going to be a lot of fun!!

Christmas shirts are in the design stage and we will have a mock-up for everyone coming soon! 

Erin and Jonathan are planning a Christmas event for the gym (including families) for the middle of December. Be on the lookout for more information.

Well... let's get right to the workouts for the week ahead.

Strength

Monday- Front Squat
Tuesday- Push Jerk
Wednesday- Deadlift Skill Work
Thursday- Shoulder Skill Work
Friday- Power Clean
Saturday- Bring a Friend Day


Workouts

A lot of barbell work for Monday! We will have several "rounds" of deadlifts, hang power clean, and front squats. After each set of barbell work you will have a descending reps of calories on the rower. Save the grip! It's going to blow up the forearms. Go for each set of barbell work unbroken and pace the rower to catch your breath and be able to do the same each round.

Tuesday we have a little EMOM work. Every 2 mins you will have a buy in of of calories on the bike and power cleans. In the remaining time complete as many Toes to Bar as possible. There is no built in rest. Use the first round as an opportunity to get a good idea of the rounds and the fatigue and keep up the pace.

Wednesday there will be a 15 min AMRAP of wall walks, DB work and double unders. Don't let the wall walks take to much time. They will be difficult paired with jumping rope but relax the shoulders and keep moving. 

Thursday as always will be our long day. Today, we get to do it with a partner. Each partner will run the distance together and then share the work on the rest of the workout. Its going to be tough so play to each other strengths and keep moving, When you're resting, don't sit down and don't go to far away. 

Friday is here and today we have a couplet of rowing and wall balls. Row distance will go up and back down while the wallballs will remain the same. Wallballs need to be unbroken. The row will get taxing when you reach the longer distances. 

Saturday is our Next Bring a Friend Day. Show up and bring a friend. It will be a great workout!

We can't wait to see everyone in the gym this week! 

More Recent Posts

March 9, 2025
After taking a week off we are finally back for another edition of the All Aboard! This article gives you some insight into the week ahead at our gym and other things going on.Thank you for taking the time to read! If you are not a member, reach out to us! We would love to hear from you and show you why we are the best gym around! This week is the last week for the Open workouts. They will be hosted Saturday at 7am and 10am. Show up and cheer everyone on as they go hard! The open is a lot of fun and pushes yourself and others to the limits and you can truly see the progress you have made. There is a intermediate/scaled competition at CrossFit Firepit in GSO in April. Same sex teams of three. We are sending 4 people to represent. Even if you don't want to compete, we would love to have a HUGE cheering section! Things are in the works for a big MURPH event this year. Plan to be here and get in on the action! Strength Monday- Clean Complex Tuesday- Snatch Complex Wednesday- Jerk Thursday- Friday-Front Squat Workouts Our theme this week is Lord of the Rings #### **Monday:** **Rowing & Strength Work** - **Workout:** 5 sets of 500m/450m rowing with 1-minute rest, followed by two strength sets of deadlifts and strict handstand push-ups. - **Strategy:** Maintain a consistent rowing pace to stay under the 2-minute cap while keeping energy reserves for strength work. For deadlifts, use controlled reps and avoid burning out early. Scale handstand push-ups if needed (pike push-ups or seated dumbbell presses). - **Tip:** Focus on bracing your core for deadlifts and efficient breathing during the row. #### **Tuesday:** **Grip & Engine Burner** - **Workout:** 3 sets of toes-to-bar and burpee box jump overs with a 1:1 rest. - **Strategy:** Break toes-to-bar early (e.g., 5-5 or 6-4) to avoid grip fatigue. Pace the burpee box jumps—stay smooth rather than sprinting. - **Tip:** Use a controlled kip for toes-to-bar and step down from the box to conserve energy. #### **Wednesday:** **EMOM Conditioning** - **Workout:** Three 6-minute EMOM blocks with wall balls, bike/row/run, double unders, and dumbbell snatches. - **Strategy:** Aim to finish each movement in 30 seconds to allow for a brief recovery. Scale reps if necessary to maintain intensity. - **Tip:** Keep breathing steady and controlled, especially in transitions. Use efficient movement mechanics to stay consistent. #### **Thursday:** **Zone 2 Recovery & Handstand Practice** - **Workout:** 5-minute steady-state row with handstand walk practice every 5 minutes. - **Strategy:** Stay in an easy, conversational pace on the rower (around 60-70% effort). For handstand practice, focus on controlled movement rather than speed. - **Tip:** Engage shoulders and keep hips stacked for better balance in the handstand. #### **Friday:** **Leg & Core Endurance Challenge** - **Workout:** A descending ladder of running, dumbbell squats, and toes-to-bar. - **Strategy:** Pace the runs to recover for the squats. Break up toes-to-bar early (sets of 5-10). Squats should be unbroken or minimal breaks. - **Tip:** Keep an upright torso during squats and breathe steadily during the runs. Smooth transitions will save time. We cannot wait to see everyone in the gym! #herewego
February 23, 2025
Good afternoon! It looks like we have finally gotten a break from the cold weather. Enjoy some sunshine and fresh air and don't forget to get into the gym and wake the body up after a long winter hibernation. CF Open is starting Sat, March 1st. The workout will be programmed for Saturday's class. We are planning on having a mid-morning class as well. Be on the lookout through wodify and the FB group and announcements. We have some really cool things coming up in May and June. Be ready and be on the lookout. Get your training in now ;) Strength Monday- Power Snatch Tuesday- Back Squat Wednesday- Bench Press Thursday- DB Complex Friday- Workouts This workout on Monday focuses on explosive speed, endurance, and lower-body strength. Shuttle sprints enhance agility and cardiovascular capacity, while dumbbell box step-overs build leg power and stability. The 1:1 rest ratio ensures intensity is maintained while allowing partial recovery for sustained effort across all six sets. This workout on Tuesday emphasizes strength, conditioning, and core endurance. Shoulder-to-overheads build upper-body power, while bar-facing burpees drive metabolic intensity. Toes-to-bar, performed in controlled sets, enhance core engagement and grip endurance. The every-3-minute structure demands efficient pacing—pushing hard but maintaining consistency to avoid early fatigue across five sets. This workout on Wednesday tests aerobic capacity, coordination, and muscular endurance. Double-unders elevate heart rate and demand precision, while light power snatches challenge cycling efficiency and endurance. The strategy is to maintain steady pacing, minimize trip-ups on double-unders, and use controlled, efficient barbell cycling to sustain intensity throughout the 10-minute AMRAP. This workout on Thursday builds endurance, strength, and skill through structured intensity. The rowing EMOM drives aerobic capacity and recovery control. Squat snatches emphasize explosive power and technique under fatigue. Bar muscle-ups challenge upper-body strength and efficiency. The strategy is to stay consistent, control breathing, and maintain form across all movements. Saturday will be 25.1 Open Workout! Get in and see how much you have improved since last year. If you are new, come in and set a bench mark for yourself! See you all in the gym! #herewego
February 15, 2025
Good morning! We had some nice weather when NC decided to give use false spring. We are back to winter. Do not let that stop you from coming in and being consistent! We have the CF Open coming up at the end of the month. We will be hosting the workouts on Saturday mornings 7am and 9am. Come and cheer everyone on and compete against yourself from last year. We are in the planning stages of a in-house competition in May of 2025. It will be a Saturday morning and go for about half day. We are working on vendors and food truck for the competition. Be on the lookout for more information. We understand it is cold and cold in the gym. If you come in for open gym and use the heater, please ONLY run the heater for 10 mins MAX! If it needs more fuel, contact Erin or Jonathan. Old t-shirts for sale at the gym. $10 a shirt. If you want one contact Erin or Jonathan. Let's get to it! Strength Monday- Power Clean Tuesday- Push Jerk Wednesday- Snatch Thursday- Gymnastics Friday- Deadlift Saturday Workouts Monday’s workout is a high-intensity test of strength and endurance with three couplets, each followed by a 1:1 rest. Pacing is key—move efficiently through deadlifts, hang power cleans, and thrusters while staying steady on burpees. Focus on smooth barbell cycling, controlled transitions, and a strong push to the finish. Tuesday’s workout is a 15-minute grind split into three five-minute intervals. Each round starts with a 30/22-cal Assault Bike or a 500-meter row, followed by max reps of a movement for the remaining time. The first section features devil presses, demanding full-body strength and conditioning. The second shifts to alternating dumbbell power snatches, requiring power and efficiency. The final push is an all-out burpee effort, testing endurance and mental grit. The key is to pace the machine work to allow for consistent, high-rep output in each max effort phase. Wednesday’s workout is a simple but brutal test of endurance and core stamina. Athletes will start with a 60/48-calorie bike, followed by 100 GHD sit-ups or 150 AbMat sit-ups, then finish with another 60/48-calorie bike. With a 20-minute cap, pacing is key—push the bike but avoid burning out too early, maintain steady sit-up reps, and leave enough in the tank for a strong final effort on the bike. Friday’s 12-minute AMRAP is a mix of stamina, skill, and gymnastics. Athletes will grind through 100 wall ball shots, followed by 50 double-unders and 15 bar muscle-ups, repeating as many rounds as possible. The key is managing fatigue—breaking wall balls into smart sets, staying efficient on double-unders, and pacing bar muscle-ups to avoid burnout. Smooth transitions and consistent movement will maximize rounds. Saturday’s 40-minute AMRAP is a long grind focused on endurance and steady output. Each round consists of 30 dumbbell clean and jerks, 30 step-back lunges, and 30 calories on a machine. The key is pacing—maintain a sustainable rhythm, break up reps strategically, and keep transitions smooth to stay consistent over the full duration. Its going to be a great week at Lucky City Wellness. We look forward to seeing each and everyone of you in the gym!
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