2110103 - (Week Preview) - AND Important Info - PLEASE READ

Dearest CCCF Fit Family,

So here it goes… (deep breath)
I have made the heart breaking decision to close Choice City CrossFit.

We will be open until Friday, October 29th for our normal schedule and workouts. I want you to feel like nothing is changing in terms of the product and service that I provide for the last 29 days we’re open. WODBlog, ZenPlanner, FYF, class times, and enthusiastic coaching will stay exactly the same! I want to send everyone off with the best experience possible despite the end being near. That also means that everyone has a little under 30 days to hit it hard! A lot of physical changes and mental growth can happen in a month!

On Saturday, October 30th we are throwing one last crazy Halloween costume party to truly send the gym off in the fun fashion that our community loved! EVERYONE is invited to celebrate one final time with us! WORK HARD, PARTY HARD :)

From November 1st to November 14th, I will be selling every piece of equipment I own. My current members will have the first chance to claim and pay for the items that they want. There will be a Google Doc link sent out soon that contains all of the sale items and their price. More information about how to make purchases will be explained at that time.

If anyone needs recommendations of other CrossFit gyms to join, we can chat about your priorities in a new home so I can give you a proper response.

If you want your benchmark workout or weightlifting scores from Zen Planner, let me know and I can print them out for you or send it as a PDF via email so you have them for your personal records moving forward. 

I have been absolutely honored to coach ya’ll. Each day brought new challenges and lots of learning experiences for me. It was such a pleasure helping people become the healthiest and happiest versions of themselves for the last 5 years… BUT… passion doesn’t pay the bills. Ever since COVID began, I have sacrificed and struggled to keep this dream alive. Despite my best efforts on all fronts, it was never enough to provide a sustainable income for myself.

As I said above, I still love this. I absolutely love what I do and I wish I could keep doing it. I appreciate every person that has supported the gym over the years and even the newly committed folks who have done so much already to make the gym community strong. Thank you. Thank you from the depths of my heart for hanging in there with me and with my business.

Please text me if you have any questions or concerns.
Hope to see you all for class this week!
With all of the love and gratitude my soul can give,

Lauren Rose Ollila (a.k.a Coach Lo) 

MONDAY
(GOAL = 5 Rounds TOTAL)
Kicking off the week with a BANG!
Finding out how heavy we can get on a couple of thrusters then hitting some light WOD style back squats and Handstand Push Ups!

STRENGTH - 3 RM Thruster from the Rack

WOD -
AMRAP 6:
12 Back Squats 95/65
6 Handstand Push Ups
Rest 2 minutes
AMRAP 4:
12 Back Squats 135/95
6 Handstand Push Ups

TUESDAY
(GOAL = Under 10 minutes)
This one is super duper grippy! We will be working with barbell cleans later in the week so don’t blow up those biceps! ;)

STRENGTH - Strict Press
EMOM 6:
6 Strict Press @ 60%
EMOM 6:
3 Strict Press @ 75%

WOD - FOR TIME
30 - 20 - 10
DB Hang Clean and Jerk 35/25
Pull Ups


WEDNESDAY
(GOAL = 4 Rounds)
This one is bound to get that heart rate high! Let’s build that cardio!!!

WOD - AMRAP 17:
2 Rope Climbs
17 Calorie Row/Bike/Ski
17 Burpee Box Jumps

BUY OUT - Ab Workout!

THURSDAY
(GOAL = NO SCORE!)
Take this as an active recovery day and Olympic Lifting skill work! Get a little heavy with these cleans!

EMOM 20:
1 - 30 DU
2 - 15 KB Swings
3 - 3 Cleans (Build each round)
4 - Rest

FRIDAY
(GOAL = Under 25 minutes)
Memorial WOD - “1st Tanks - Steel on Target”
November 1, 1941 to May 21, 2021

First Tank Battalion 1st Marine Division. Activated Nov. 1, 1941 until it was deactivated this year. 1st Tanks served as the armored punch of the 1st Marine Division. Through WWII, Korean, Vietnam, Desert Storm, and the Global War on Terror… Tanks have been loved by the infantry, loathed by supply, and feared by the enemy.

CREATED BY COACH STEPHEN
FOR TIME
400m Burden Run 45/35
19 Deadlifts 225/155
41 Ab Mat Sit Ups
20 Plate Ground to Overhead
21 Plate Sit Ups
400m Burden Run 45/35