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Good morning and happy Easter! We have hit warmer weather and we hope everyone is taking advatage of it and getting outside and maybe doing some walking or running or just sitting and enjoying. Its is going to be a grreat week at Lucky CIty Wellness and we cannot wait to see everyone in the gym this week! Tuesday evening at 5:30 we have Zumba!! Coach Kristin is back and going to be throwing down some serious dance moves to get the blood flowing and the sweat pouring! She does a great job leading the class and if you haven't tried it out, you need to! Dont forget to sign up for the 1st annual MURPH competition on May 26th. Remember, registration includes a t-shirt and a meal ticket for the food truck. We have the Wandering Waffle out of Stokesdale coming to cook up some great food to help re-fuel after a great workout! Check them out on instagram if you have time. Let's get right to it. Here are the workouts for the week ahead! ### **Monday – Anakin** **Workout:** 3 sets: - 3 min AMRAP: 30 Double Unders + 10 Toes to Bar - 1 min rest - 3 min AMRAP: 30 Double Unders + 10 Burpee Pull-Ups - 1 min rest between full sets **Scaling:** - 21 Double Unders or 32 Singles - 7 Toes to Bar / 7 Burpee Pull-Ups **Tips:** - Focus on rhythm in double unders; efficiency wins here. - Keep toes to bar tight—initiate from lats. - Burpee pull-ups: jump high to reduce pull-up effort. --- ### **Tuesday – Kylo Ren + Back Squat** **Strength:** Back Squat E2MOM – RPE based Wave loading pattern (5-4-3-2-3-4-5) Focus on bar speed and control. **Metcon:** 25 Snatch (155/105) 50 Box Jump Overs 100 Wall Balls (20/14) **Cap:** 16 min **Scale:** Lighter snatch (135/95), 35 box jump overs, 70 wall balls **Tips:** - Power snatches: quick reset and stay tight. - Breathe and pace through wall balls. - Box jump overs: efficient turn-around reduces fatigue. --- ### **Wednesday – Darth Maul** **Workout:** 4 rounds (1 round every 5 min): - 20/16 Cal Row - 15/12 Cal Bike - 10 Shuttle Runs (50ft) **Cap per set:** 4:00 **Scaling:** - Lower cals and shuttle reps as shown **Strength:** Clean DL + Power Clean + Push Press E2MOM Build from 55% to 70+% of clean **Tips:** - Use legs in row/bike to conserve grip. - Explode out of shuttle turns. - On barbell: controlled pull to mid-thigh, aggressive drive on power cleans. --- ### **Thursday – Press & Core** **Workout Options:** Rotating between: - 50 Alternating DB Shoulder Press - 30 Toes to Bar *or* 50 Weighted Sit-Ups 3 rounds, 2 min rest between pieces **Men:** 40–50# | **Women:** 25–35# **Sub:** Alternating KB Press **Strength Superset (E3MOM):** DB Bench + Strict Pull-Ups (RPE 5→9) **Tips:** - Keep hips tucked under pressing DBs. - Stay strict and engaged on pull-ups—avoid kipping. - Core: hollow position on T2B/sit-ups for max benefit. --- ### **Friday – Jango Fett** **Workout:** 5 Sets (1:1 work/rest) - 250m Row - 40 Abmat Sit-Ups or 25 GHD - 10 Strict HSPU **Cap per set:** 3:45 **Scale:** Shorter row, fewer sit-ups, 4 wall walks **Snatch Work:** - Build to heavy single or 73–75% 1RM - Then, 3 singles at that weight **Tips:** - Efficient sit-up pacing: don’t redline. - Break HSPU early to avoid burnout. - Snatch: strong pull and punch under the bar. --- ### **Saturday – Partner Workout** **Goal:** Accumulate 50 Bar Muscle-Ups (25 for individuals) **Format:** AMRAP 2 min: - 8 Synchro DB Front Squats (2x50/35) - 16 DB Deadlifts (split) - Max Bar MU (or Burpee Pull-Ups) 1 min rest between rounds **Cap:** 20 min or 7 rounds **Tips:** - Synchronize squats smoothly—set breathing pace. - Deadlifts: stay braced, especially when fatigued. - Bar MU: kip big, and use fast turnover. Scale to burpee pull-ups for volume and intensity. We look forward to seeing everyone in the gym this week! #herewego

Good morning! Sorry for not having the weekly blog post for the last couple of weeks. Having a newborn, career, and a business are tough to juggle. Something our moms and dads know all too well. Thank you for your patience! Don't forget to sign up for free MURPH challenge in the gym. This will help you get ready for MURPH competition coming up in May. Sign-up in the gym at the whiteboard. MURPH competition is open for registrations. Scan QR code in the gym to sign-up. Registration before May 9th will get you a t-shirt and every registration will get a meal voucher for the food truck. Our food truck is Wandering Waffle from Stokedale NC. Chicken and Waffles!! Yummy!! This Tuesday, Kristin is out of town and we don't want you to miss a workout, so we are offering a free Burn and Sculpt class April 15th at 5:30pm for all Zumba clients. Sign-up HERE Lets get right to the week ahead! Start your week with a spicy combo of jump rope and gymnastic movements! You’ll complete two rounds of 2-minute AMRAPs, beginning each with 70 Double Unders (or 140 Singles), then using the remaining time to hit Max Wall Walks in the first AMRAP and Max Toes-to-Bar in the second. Rest 2 minutes between AMRAPs and between sets. Scaled options include Wall Walk modifications, Knees to Elbows, or Knee Raises. This workout will test your engine, core, and coordination! We’re building on Monday’s momentum with a high-skill, high-intensity effort! You’ll tackle two rounds of 2-minute AMRAPs, each starting with 70 Double Unders (or 140 Singles), followed by Max Wall Walks in round one and Max Toes-to-Bar in round two. Rest 2 minutes between each AMRAP and between sets. Scaled options include modified Wall Walks, Knees to Elbows, or Knee Raises. This workout dials up your heart rate while challenging your midline and movement control. This one’s all about intensity and control under fatigue. You’ve got 4 sets for time, each including a calorie push on the Echo Bike (15/12), 9 Overhead Squats at 135/95 (or 12 reps at a lighter 115/80), and 4 Ring Muscle-Ups (or 6 Burpee Pull-Ups as a modification). Each set has a 2:30 time cap, with a 1:1 rest between rounds. Scaled athletes will hit 12/9 Echo calories, 9 Overhead Squats at 115/80, and 4 Burpee Pull-Ups per set. This workout blends cardio, barbell stamina, and gymnastics skill—so pace smart and push hard! A grind-style chipper that challenges grip, core, and pulling strength. You’ll move through 5 Seated Legless Rope Climbs, followed by 30 V-Ups, and finish with 15 L-Sit Rope Pull-Ups. Complete each movement in full before progressing to the next—no rounds, just steady effort. Scaled athletes can sub in 5 regular Rope Climbs or 10 Rope Pulls to Stand, 30 Modified Alternating Leg V-Ups, and 15 Chin-Ups. This one’s all about body control and upper-body stamina—dig in and stay smooth! Time to lift! This session is all about high-rep strength under fatigue, alternating between Jerks and Front Squats across four descending weight intervals. You’ll perform 1-minute AMRAPs at each weight, starting heavy and tapering down: Jerks first, then after a 4-minute rest, repeat the same structure with Front Squats. Focus on clean movement and max reps at each weight. Prescribed weights start at 245/165 and descend by 20 lbs per set. Scaled athletes will begin at 155/105 and drop to 95/65. This workout builds serious barbell stamina and mental grit—pace smart and push the reps! Grab a partner and get ready to grind through 10 rounds each, alternating work in this team-style chipper. Every round includes 2 Rope Climbs (or 6 Strict Pull-Ups), 3 Heavy Deadlifts at 315/205, and 5 Shuttle Runs (50ft each). While one partner works, the other rests—so push hard during your turn. Scaled version includes 1 Rope Climb (or 3 Strict Pull-Ups), 2 Deadlifts at 315/205 (or 3 at 275/185), and 4 Shuttle Runs. This one’s a full-body effort, testing strength, grip, and conditioning—perfect for that weekend warrior vibe! It is going to be great week at Lucky City Wellness! We look forward to seeing everyone in the gym! #herewego

Good morning! I cannot believe it is almost April. We have had an amazing year so far and we have a lot more to come this year. Zumba class will begin April 1st and be only on Tuesday night at 5:30. Kristin will be the coach and she is very passionate and knowledgeable! If you are anyone would be interested, reach out to her or Jonathan. Our 1st annual MURPH competition is open for registration. We have Kids heat at 8am and two heats after that. Prizes for placing in the competition and a local food truck serving up chicken and waffles and sweet treats! Dont wait to sign-up! T-shirts available until May 9th and each registration receives a meal ticket. SIGN-UP today! Here is the workouts for the week Strength Monday- Snatch Tuesday- Bench Press Wednesday- Cleans Thursday Friday Saturday Workouts Monday – Barbell & Burpee Conditioning Workout: 2 Rounds 12 Power Snatch (95/65) 12 Bar Facing Burpees 💡 Rest 3 minutes 2 Rounds 10 Overhead Squats (115/80) 10 Burpee Box Jump Overs (24/20) 💡 Rest 3 minutes 2 Rounds 8 Squat Snatch (135/95) 10 Burpee Box Jump Overs (24/20) Technique Tips: ✅ Power Snatch: Keep the bar close, drive through your legs, and punch under the bar. ✅ Overhead Squat: Engage your core, keep weight centered, and ensure full depth. ✅ Squat Snatch: Pull under aggressively, keep elbows high, and receive in a solid squat. ✅ Burpee Box Jump Overs: Stay low on the landing, use a soft knee bend, and control breathing. Tuesday – Skill & Strength Focus Workout: 6 Sets 50 Double Unders 12 Dumbbell Floor Press (2x50/35) 2 Legless Rope Climbs (or 3 Rope Climbs or 9 Strict Pull-ups) 💡 Rest 1:1 between sets Technique Tips: ✅ Double Unders: Keep hands slightly in front, wrists relaxed, and jump efficiently. ✅ Dumbbell Floor Press: Keep elbows at a 45-degree angle and press with control. ✅ Rope Climbs: Use hips and core; for legless, keep knees high and engage lats. ✅ Strict Pull-ups: Use full range of motion and avoid kipping for strict work. Wednesday – Endurance & Conditioning Workout: 2 Sets (1 set every 12 minutes) 21-15-9 Calorie Machine of Choice (Ladies: 18-12-6) 126-90-54 Single Unders (Use a heavy rope if available) 300m-200m-100m Run Technique Tips: ✅ Machine Calories: Maintain a steady pace and push harder in shorter sets. ✅ Single Unders: Stay light on your feet and use wrist movement for efficiency. ✅ Run: Drive knees up, lean slightly forward, and control breathing. Thursday – Aerobic Endurance & Core Stability Workout: 45-Minute Row @ Zone 2 Pace (Sustainable effort, around 60-70% max heart rate) Every 5 Minutes: 50ft Double Kettlebell Overhead Carry 30-sec Hollow Hold Technique Tips: ✅ Rowing: Maintain a strong posture, drive through your legs first, then follow with your arms. Keep a consistent rhythm for efficiency. ✅ Kettlebell Overhead Carry: Lock out arms, engage lats, and keep ribs down. Walk with control. ✅ Hollow Hold: Keep lower back pressed into the floor, engage core fully, and hold legs/arms in a strong, extended position. Friday – Strength & Conditioning (Manmakers & Running) Workout: (Two Parts, Reverse Order in Part 2) 8-Min Clock: 800m Run Max Reps Dumbbell Manmakers (40/25) 💡 Rest 4 Minutes (8:00-12:00) Part 2: Perform Max Reps Manmakers First, Then 800m Run Technique Tips: ✅ Running: Start steady and push the pace toward the finish. Control breathing to avoid early fatigue. ✅ Dumbbell Manmakers: Perform a push-up on the dumbbells. Row each dumbbell (keep hips square). Jump feet in and clean dumbbells to front rack. Press overhead with full extension. Maintain a tight core during rows to avoid twisting. Keep a steady rhythm—focus on quality over speed to avoid burnout.

Good morning! The Open is finally over! I have enjoyed getting together Saturday mornings and working out with everyone! It has been greta watching everyone succeed and perform to their limits! I know a lot of you have made progress since last year. I'm proud to have been a aprt of such a great group! We have an exciting MURPH challenge coming up! We are going to be hosting a MURPH competition style event on Monday, May 26th. We have a website set up for you to sign up. Kids heats as well. Each registration will include a t-shirt and meal ticket from a great food truck! Members of the gym... Reach out to Tyler or Jonathan for discount code! Registration is open at this link HERE We also have a slight change in schedule to make everyone aware of. Kristin Nuckles is coming in on Tuesday evenings starting on April 1st and will be doing Zumba. Zumba is not included in unlimited memberships. See Kristin for more details. This schedule change only affects Tuesday and no other class time. Here are the workouts of the week! Strength Monday- Snatch Tuesday- Shoulder Press Wednesday- Cleans Thursday- Deadlift Friday- Accessory Work Here's a breakdown of each day's workout with techniques for execution: ### **Monday: Conditioning & Gymnastics** **Workout:** 5 sets - **40 Single Unders (or 20 Double Unders)** – Jump rope technique. Single unders are basic jumps, while double unders require the rope to pass under twice per jump. - **4 Burpee Pull-Ups (or 2 Ring Muscle-Ups)** – Perform a burpee, jump up, and complete a pull-up. For muscle-ups, transition from a pull-up into a dip on the rings. - **Rest 1 min between sets.** - **Time Cap:** 1:30 per set. 🔹 **Technique Tips:** - Keep a smooth rhythm on jump rope. - Explosive jump for burpee pull-ups to reduce pulling effort. - Engage lats and core for muscle-ups. --- ### **Tuesday: Sprint & Rowing Intervals** **Workout:** 5 sets - **10 Shuttle Sprints (50 ft)** – Sprint back and forth quickly. - **10 Burpee Over Rower** – Drop into a burpee, then jump laterally over the rower. - **300m Row** – Maintain steady power on the rower. - **Rest 1:1 between sets.** - **Time Cap:** 3:30 per set. 🔹 **Technique Tips:** - Sprint efficiently with quick turns. - Stay low for burpee transitions. - Use strong leg drive on the rower. --- ### **Wednesday: Strength & Gymnastics Complex** **Workout:** **2 Sets:** **First Block:** - 2 Rounds - **5 Power Cleans (135/95)** – Explosive pull from the floor to shoulders. - **3 Wall Walks** – Controlled hand-walk up the wall. - **After the 2nd round:** **15/12 Cal Bike** - **Rest 2 min between sets.** **Second Block:** - 2 Rounds - **5 Thrusters (115/80)** – Full squat into an overhead press. - **10 Toes to Bar** – Engage core, kip for efficiency. - **After the 2nd round:** **15/12 Cal Bike** - **Rest 2 min between sets.** - **Time Cap:** 3:00 per set. 🔹 **Technique Tips:** - Fast elbows on power cleans. - Wall walks should be controlled with tight core. - Toes-to-bar: Use a strong kip to conserve energy. --- ### **Thursday: Aerobic Capacity** **Workout:** 25 minutes in **Zone 1** (easy pace). - **Every 5 min:** 30-sec **Farmer’s Carry** (2x50lb/35lb). 🔹 **Technique Tips:** - Keep breathing steady, maintain low intensity. - Farmer’s carry: Engage core, keep shoulders stable. --- ### **Friday: Jump Rope & Olympic Lifting** **Workout:** 10 sets - **25 Double Unders + 1 Power Clean & Jerk** - **Build weight over 10 sets.** - **No rest between sets.** 🔹 **Technique Tips:** - Relax shoulders and wrists for double unders. - Power clean: Drive from legs, fast turnover. - Jerk: Dip, drive, and lock out overhead. --- ### **Saturday: Partner Workout – Strength & Endurance** **Workout:** *In Teams of 2* – 5 Rounds - **Partner 1:** 200m Run - **While Partner 2:** Max Reps **Barbell Push Jerk** - **Then switch** – Partner 2 runs while Partner 1 does max reps of Push Jerks. **After 5 rounds, immediately into:** - **Partner 1:** 200m Run - **While Partner 2:** Max Reps **Toes to Bar** - **Then switch** – Partner 2 runs while Partner 1 does max reps of Toes to Bar. **Workout Cap:** **30 minutes** 🔹 **Technique Tips:** - **Push Jerk:** Use a strong dip and drive to lock out overhead efficiently. Keep your core tight. - **Toes to Bar:** Use a controlled kip swing to maintain rhythm. Engage the lats and core. - **Pacing:** The 200m run should be quick but controlled to allow for max effort on reps. This workout balances **cardio endurance** (running), **strength** (push jerk), and **gymnastics/core work** (toes to bar), making it a great total-body session!

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

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

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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Good morning from your favorite gym In Reidsville NC. Its going to be a beautiful week finally getting warmer and seeing lots of sunshine. We have a few great things coming up at the gym. First, we have the CF Open starting at the end of Feb. For 3 weeks, we will host the workouts on Saturday mornings. 7am and 9am group classes so everyone can get a chance to compete. This will all be in house. No teams or anything this year. Just have fun and enjoy the workouts and little competition. If you have any questions, reach out to Jonathan. Coming up in March, we will have our first Bring a Friend Week. We will be hosting this week long event for you to bring a friend and showcase what all we have to offer and why we are the best gym in the area. They don't have to come everyday of course but this will offer more of an opportunity for friends to come rather than just Saturday morning. More details to come. Invite anyone anytime. Share our gym and community with everyone. The more we grow, the more we can offer. Lets build up the gym and community for everyone! If anyone has any questions, reach out to Erin or Jonathan. Let's get to the week ahead... Strength Monday-Power Clean Tuesday- Split Jerk Wednesday- Snatch Thursday- Pull up Test Friday- Front Squat Workouts **Monday Workout Summary:** A high-intensity endurance and strength session consisting of **four sets** of: - **25/20 calorie bike** to build cardiovascular endurance - **100ft front rack walking lunges (2x35/25)** focusing on lower body strength and core stability, with no pauses between steps - **2-minute rest between sets** to allow recovery Each set has a **4:30 time cap**, pushing athletes to maintain intensity while emphasizing proper movement efficiency. **Tuesday Workout Summary:** A fast-paced cardio and agility session consisting of **five sets** of: - **6 shuttle runs (50ft)** to improve speed and endurance - **12 burpee box jump overs (24/20)** for explosive power and conditioning - **18-calorie row** to build endurance and full-body strength - **1:1 work-to-rest ratio** for recovery Each set has a **3:30 time cap**, with a **35-minute total cap** for the workout. **Wednesday Workout Summary** A high-intensity **AMRAP (6 minutes) for 3 sets** featuring: - **7 power snatches (115/80)** for strength and technique - **10/8 calorie bike** to build endurance - **48 double unders** for coordination and conditioning - **2-minute rest between sets** to reset and maintain intensity. **Thursday Workout Summary:** A **5,000m row for time**, testing endurance and pacing. **30-minute time cap.** **Friday Workout Summary:** A high-intensity **interval AMRAP workout** alternating between **bar muscle-ups, chest-to-bar pull-ups, and thrusters.** - **Four 2-minute AMRAPs** with designated reps, followed by max reps in the remaining time. - **Rest periods:** **2 minutes** between rounds, **4 minutes** after the second AMRAP. - Focuses on upper body strength, endurance, and barbell cycling. **Saturday Workout Summary:** A **partner workout** featuring: - **400m run (or 500/400m row) together** to start - **5 rounds of:** - **12 shared power cleans (135/95)** - **18 synchronized air squats** Emphasizes teamwork, strength, and conditioning. Its going to be another great week at Lucky City Fitness! We cant wait to see everyone in the gym!

Finally, We are seeing some warmer weather! We hope every had a good week and stayed nice and warm. This week looks a lot better! Warm and sunny afternoons. No better way to spend a good afternoon than getting in a quick workout with us! This week we would like to welcome back Coach Noah. He will begin coaching afternoon classes. Lets give him a big welcome back!! Erin, Jonathan , and the baby girl are doing great. Resting at home and getting used to their new life. You will be seeing them in the gym this week. HUGE thank you to Coach Tyler as he was able to pick up some classes this week while Erin and Jonathan were out. We cannot thank him enough!! CrossFit Open is right around the corner. We don's necessarily care if you sign up for the open but we will have a sign up sheet in the gym for anyone that wants to do the open workouts in house as a precursor to our in house competition in April. Workouts will be held Saturday mornings 7am and 9am for those three weeks. Please show up and help judge and cheer on your community. Let's get right to the week ahead! Strength Monday- Deadlifts Tuesday- Shoulder to Overhead Wednesday- Back Squats Thursday- Friday- Handstand Hold Saturday- Workouts Never miss a Monday! It is a great way to start the week. Today we will tackle 5 sets of calories on a machine, overhead squats, and bar muscle ups. There is a 1-1 rest between each set. The shoulders are going to be tired on this one. Relax on the rower and use the legs and try to keep the heart rate down. Unbroken on the overhead squats and into muscle ups. Advanced athletes can try to go unbroken on muscle ups but its ok to break them up. Remember all of our scaling options for muscle ups. Don't shy away from the workout! Tuesday is a hard cardio day! 3 min down to 1 min each of calories on bike, shuttle run, and rower. There is lots of built in rest so go hard on the machines. Not much strategy today other than work! record the total number of calories for the score. Hump day is here and this one will work on our barbell cycling. 8 min AMRAP of 5 clean and jerks. Pick a weight you can go unbroken only resting after you have completed 5 reps. Rest 2 mins and them 8 min AMRAP of box jump overs. Again only resting after you have completed the entire number of reps. Thursday is more cardio but I today we are looking for lower heart rate. Zone 2 work. You should be able to talk a little during this work. simple workout completing a larger number of calories on the rower but every 2 mins, do 10 push ups. No hidden sneaky part. This is made to work on long session and capacity. Friday we have a little 2 part gymnastic and metcon together. 3 min max time accumulating max time handstand hold or holding on the wall. At the 3 min mark, complete calories on the bike, handstand pushups, TTB, back to the handstand pushups, then walking lunges. Fatigue is going to be real. Pace and break up smart to keep moving. There is no built in rest so be smart. Saturday is a fun partner workout. 3 rounds completed as a waterfall style. Partner 1 does 500m row then goes to 40 wallballs. Partner 2 will start their row when partner 1 is on the wallballs. Partner 1 goes back to row and partner 2 goes the their wallballs. Etc. Ask the coach if you have any questions. It's going to be a great week at Lucky City Wellness. We cant wait to see everyone in the gym!

Good afternoon and I am sorry for getting this out later than usual. It has been a busy week! Coach Noah will be starting back coaching next week! Let's welcome him back and be sure to thank him for helping Erin and Jonathan out as they expect the birth of their child any day. They are calling for the potential for winter weather this week. Please be careful and watch out for any announcements about class time changes. I hope everyone is enjoying the challenging new programming. It will settle out as we find the groove of new and more complex movements that we haven't done in a while. Remember, don't be intimidated when you see complex movements on the whiteboard. There are lots of scaling options to make sure you get a safe and fun workout! Strength Monday- Power Clean Tuesday- Push Jerk Wednesday- Snatch Thursday- Friday-Front Squat Saturday- Deadlift Workouts Never miss a Monday! Today we have 5 sets on a clock. Each set will have 6 mins to complete. Anything before that is rest time. You will have to complete row cals, wallballs and TTB. Try to have a consistent row and unbroken wallballs and break the TTB into 2 sets at most. Tuesday is a lot of fun and something we haven't done in a long time. ROPE CLIMBS!! WOOHOO!! Of course, there is a little kicker... after sets of rope climbs, we have big sets of double unders. Relax those shoulders and use those legs for the rope climbs. Don't forget to breath! Wednesday is here and the work week is halfway over! Two part workout where each set is an AMRAP of bike cals and DB work. Easy but consistent on the bike. We all know how that things can crush us and we dont want that early in the workout. The DB work is going to get grippy. Relax those hands on the bike and push the handles each time. Thursday we have an aerobic capacity day. HR is to stay in zone 2 the entire time. 3:00 work and 2:00 rest. 6 rounds of this to strengthen our heart and lungs. Friday is 2 movements where the rep scheme is built like a pyramid. Wallballs and TTB. It is a big chunk in the beginning and then gets smaller towards the middle. Break up the bigger sections and go fro unbroken in the middle. Saturday is a partner day!! It is going to be very grippy! 20-15-10 deadlifts and Burpee Pull-ups. The kicker is that partner 2 must be holding DB farmers hold or deal hang on the bar. Partner 1 cannot be working unless partner 2 is performing a hold. Then switch. Each person must perform the 20-15-10. Its going to be an amazing week and Lucky City Wellness! We can't wait to see everyone in the gym! #herewego