May6th-May11th

May 05, 2024

May 6th-May 11th "All Aboard" 

Its is the beginning of a new month and we are just getting started!

First we have Murph coming up Monday, May 27th. We will have two heats running at 8:30 and 9:45. There will be a sign-up sheet in the gym for what heat you want to run. Please come early and stay late and cheer everyone on!! We have some awesome shirts for Murph. We will be releasing the design and pre-order very soon. Be on the lookout!!


May meter challenge is going very well! Get those miles and meters in before its too late. Remember, you have to have 7 class sign-ins and 25K meters to qualify. Cash prize for top male and female!


Lets get to it...


**This Week’s Workouts:**


It’s the beginning of a new week and we’re starting off with Murph Prep Monday to set the tone for the week. All of the meters run during Murph prep count towards May meter challenge (excluding warm-up). Lets make this Murph our fastest one yet!


After a fun Snatch complex, we’ll be doing the original benchmark workout, “Isabel,” on Tuesday. This is a CrossFit benchmark workout. For those new to this, you can do this workout, record your scores and next time you see this workout (you will) you can see your improvement.


For our Functional Pump this week, we will focus on the lower body and being explosive through some quick sets. This workout will get the legs pumped up! Go unbroken on these sets and enjoy the rest in between rounds.


On Thursday, we will be doing “Bad Annie” after a lengthy strength session of power cleans to increase our volume. Annie is another benchmark workout but this one is longer! Its a fun piece consisting of jump rope and sit-ups. Simple and fun!


On Friday, we will be doing a fun chipper that starts with a lengthy row and ends with an upper body workout followed by a leg wrecker. Chippers are big sets of one movement before we move on to the next. Lots of fun and easy to watch your pace. Don't go out too hot and enjoy the burn!


Finally, on the weekend, we will be doing a Team Quarterfinals workout, where athletes will sync up on some dumbbell snatches and toes to the bar. Good communication is going to be key to completing this workout with no missed reps. Find your favorite workout partner and have fun!


There is more to come in the next few months and we are working hard to make things happen!

Thank you to each and everyone of you for making our community great!

See you in the gym! #herewego

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May13th-May18th

By Erin Moore • 12 May, 2024
It is a beautiful Sunday here is Reidsville NC and we are starting off another great week of workouts. We want to first say Happy Mother's Day to all of our mothers in the gym! You are amazing for balancing a family, a career, and taking time for yourself in the gym. We want to extend our thanks and offer all mothers a small token of our gratitude and give each of you a free recovery drink after the workout of your choice. (o2, FitAid). Murph is coming up on May27th, Sign-up for your heat is to the left of the TV. We have a great patriotic shirt for sale as well. If you want a shirt, give your money to a coach. We must have shirt money and order done by Friday, May 17th to ensure they arrive by Monday the 27th. Invite your freinds to do Murph with us and anyone inside or outside the gym may order a shirt. We have a lot of great things in the works including a charity event and possibly and in-house competition!! Lets get to it... **This Week’s Workouts:** Yes, we are still doing Murph prep, but this week, we are taking a different approach and starting off with one of the forgotten Girl workouts, “Barbara.” Very similar but it will add in some core work to the prep. On Tuesday, we dive into the pain cave and attack an ascending cardio kicker. We will tackle a descending reps of bike and burpees. Before the workout we will have an EMOM of skill work. We can work on handstand holds on the wall or begin the progression for handstand walks. Don't neglect the skill work with your coaches! Our strength this week is snuck inside a workout, where the focus is seeing how well we can lift while under fatigue. This one is going to be fun! We will have a buy-in of meters on the rower and then in the remaining time build to a heavy Clean and Jerk. Let's see some heavy lifts! The Functional Pump for the week is on Thursday, and we are giving it a little sprinkle of cardio with the upper body pump. Everyone like s a good pump! We are taking the same approach as Wednesday, with the strength implemented into the workout for Friday. Buy in consisting of a run and then finding a heavy double snatch then cashing out with another run. Then, we arrive on Saturday, and it’s a repeat partner workout that will test everything! It's split up into teams of 2 but you can partition the reps any way you would like. Be strategic and go with big sets to save on transition time but don't go out to hot and not be able to stay consistent. Its going to be a great week! See you in the gym! #herewego #Reidsville #NC

Arpil 29th-May 4th

28 Apr, 2024
Its another beautiful Sunday here in Reidsville NC and we are excited about the week ahead. We have a lot of great things coming up so lets get started! Starting May 1st, we have our next challenge. This challenge will be cardio focused. Its all about meters. You can walk, run, row, or ski. This can be done in our outside the gym. Going for a walk at lunch?? It counts! $5 buy in and winner split the pot!!!! See a coach for further details. (All money will be due on May 1st. Lets just right into what we have in store this week... **This Week’s Workouts:** It’s another week, and we’re starting with Murph Prep Monday to set the tone for the week. Remember to show up and get this workout in and lets see some improvements in Murph this year. (Meters done in Murph Prep count towards May Meter Challenge starting in May) For Tuesday, we will begin with a complex of clean grip deadlifts, hang power cleans and jerk. Focus on technique to watch the weight increase. The workout for today will be a cardio challenge. Work through this one strategically and keep moving! As long as your moving, your working! Wednesday will be a challenging workout with a dumbbell and a shoulder finisher. A typical CrossFit rep scheme but ascending 9-15-21-27 with dumbbells and finish with some wall walks and double unders. Thursday we will begin with a snatch ladder EMOM. Going to be fun and put us under fatigue. Workout for the day will be back squats and sit-ups. There will be a built in rest but it is short so pace accordingly. On Friday, it’s Functional Pump Day, and we’re focusing on the shoulders. We will begin with ring dip practice for all athletes. After that we will have our pump session of dumbbell shoulder to overhead and dips. Saturday is a partner workout that combines muscle endurance and cardio for an all-around tough workout. This workout has many different movements (these are my favorite!) Work out a strategy and play to the strengths of each person and enjoy! We cant wait to see everyone in the gym this week! If you see someone os missing, reach out and check on them and lets get back into great habits! #herewego #luckfavorshardwork #luckycityathletics #crossfitluckycity

April 22nd-April 27th

21 Apr, 2024
We are constantly listening and working on what we can do to improve the gym for you, our members! We have went out and purchased a Ski Erg ! This is another piece of cardio equipment to better facilitate our classes and members and give you another option for your workout. It is in the gym for immediate use. Please see a coach for advice on how to use it properly and effectively. Murph is coming up at the end of May. We will be hosting Murph workout on Monday 27th. We will have a 8:30 heat and 9:45 heat. There will be a sign-up sheet in the gym for each heat. Please come early and stay late and cheer everyone on. We are going to Roanoke Island Fitness Lab to compete in "Summer Slam" We would love to take some teams with us. Coed teams, intermediate and scaled divisions. Link to register **This Week’s Workouts:** It’s that time of year we all look forward to - Murph Prep Monday! We’ll begin with our traditional “Half Murph” workout. This is a good way to test where we are in preparation for the Murph coming up. Don't skip out on these days! On Tuesday, we’ll bring back another cardio classic that athletes can do in pairs and work through some descending intervals on the Air Bike. We all know we need more cardio! We are going to begin today with some sets of squat snatched and overhead squats. Keep it light and focus on form and technique. I promise, with good form and technique, the weight will follow. Wednesday’s workout is a tough AMRAP where we challenge the athletes to get through one round, and anything after that is a bonus. On Thursday, we’ll do Functional Pump, focusing on mid-line exercises. Here is the first day we will have to opportunity to use the ski erg in a workout. Teams of 2 will work through calories on ski/rower and core exercises. Lets begin Friday with 15-12-9 clean and jerks for load. Each set will be done on a 4 min clock and must be completed unbroken. Again... focus on form for the entire set so keep it light! Metcon today we’ll do one of Mayhem’s benchmark workouts - the 100 Burpee Box Jump Overs. Let’s see if we can improve our time or get close! Finally, it’s the weekend, which means it’s time to partner up, start the clock, and enjoy an extended workout with some great music. This one will push you to your limits as we dont do many long workouts but it is going to be a fun one to tackle with a partner. I'm excited! See you all in the gym! #herewego
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