Week of 3.27.22

Benchmark Week!

Who is with me?

This week we will be testing two benchmark workouts from our program. We like to test our capacities every once and awhile in our programming. It’s very simple, but often effective. This week we will be on the bridge, and then do a Mile Time Trial on Thursday. This is a good week to check us out.

Crawl, Run, Walk

This is the final week for the crawl, run and walk challenges.

You will perform:

85/90/95/100 m Bear Crawls

1300/1400/1500/1600 m Run and Walks.

Record your One Mile Time to see if you have made any progress.

Workouts for the Week of 3.27.22

Monday, 3.38.22 @5:30 pm

bridge repeats

Twenty Minute Clock:


As many over and back on the bridge. Over and back is two reps and so on.

This is a good aerobic workout with no particular pace, but keep a steady pace throughout the workout.

Score the total amount of intervals competed within the time cap.

We have a rX+ version which the athlete will wear a weight vest. If you choose to wear a vest, then feel free to do the workout with a vest.

After the bridge repeats, there will be a coach led Abs Class.

Thursday, 3.31.22 @5:30 pm

one mile time trial

This will be a max effort one mile run for time.

It is recommended to not wear any timing device and base your pace on how hard you feel like pushing the tempo. Find a pace and run fast.

After the time trial, recover fully.

We will then do some sled work.

sled work make the legs work

Fifteen Minute Running Clock:

Work two minutes (2:00), rest :60 x5

You will push 25 feet one way, and then push back 25 feet. Repeat sequence for the entire two minute duration.

Males use one #45 lb plate, Females us one #25 lb plate. If you want to add weight, this will be up to each individual athlete.

There is no measure on this workout. You can also pair up with a partner on this workout.


Week of 3.20.2022

Lets Help Andrew Romano Feed Some Kids!

I am passionate about DOING something to alleviate human need and suffering in our world. Recently, I enrolled in a nutrition program to ensure that I’m entering my 30’s as strong and healthy as possible. In the process, I was reminded that it’s a privilege to be able to choose what type of food I eat and when. I’ve seen firsthand the difference something as simple as a meal can make in someone’s life. When our basic needs are not met, we STRUGGLE to move through life on a healthy trajectory. This month I turn 30 and I cannot think of a better way to begin a new decade than by getting my friends and family together to give back! I want to invite you to take a moment to recognize the blessing and resources that you have in your life and acknowledge how those have impacted you. Hope and I personally give to Convoy of Hope’s feedONE program which feeds one child for an entire month for only $10. We believe 100% in what they are doing to alleviate hunger, provide resources and meet real human needs across the world. My goal is to raise $3,600 by March 31st to feed 30 children for an entire year through Convoy’s feedONE program. Will you please join me? – Andrew

Reminder: this is happening NEXT SATURDAY, MARCH 26th

WHO? Proximal fam!—Open to outside guests who are encouraged to make $30 donation to the feedONE campaign.

WHAT? Participate in a WOD to bring awareness to the goal of raising $3,600 to alleviate hunger in 30 children for an entire year though Convoy of Hope’s feedONE program. The goal of feedONE is to see lives changed as they promote healthy children and communities that are free from poverty and hunger. Many of the children enrolled in this initiative have their only meal of the day at school. feedONE feeds and monitors the health and growth of children each day in El Salvador, Haiti, Honduras, Kenya, Nicaragua, the Philippines, Ethiopia, South Africa, Guatemala, and Tanzania

WHERE/WHEN? Proximal Strength March, 26th 9am & 10am group WOD’s–members do NOT have to make a donation to be part of the workout…donations to feedONE is purely optional!

WHY? 66 million primary school-age children attend classes hungry across the developing world. 16,000 children die every DAY of childhood hunger and malnutrition.

HOW? Participate in the “feedWOD” and make a donation to Andrew’s feedONE campaign which will raise $3,600 to alleviate hunger in 30 children for an entire year

Week 3 of Crawl, Run, Walk

This week perform the following sequences Monday-Thursday.

45/50/55/60 meter Bear Crawl

900/1000/1100/1200 meter Run/Walk.

Time your 1200 meter run this week.

Workouts for the Week of 3.20.2022

Monday, 3.21.22 @5:30 pm

2-4-6-8 Who do We Appreciate!

26 Minute running clock:

0:00 – 6:00 60m (50m scale) meter run every :30 seconds for six minutes. Rest any remaining time within each :30 second interval.

6:00-8:00 Rest 2 minutes

8:00-12:00 80m (70m scale) meter run every :30 seconds for four minutes. Rest any remaining time within each :30 second interval.

12:00-14:00 Rest 2 minutes

14:00 – 16:00 100m (90m scale) meter run every :30 seconds for two minutes. Rest any remaining time.

16:00-18:00 Rest 2 minutes.


Run 120 m (100m scale) rest:10 seconds. Complete as many runs within time cap.

This will be a speed workout with limited rest. The goal is to complete the meters within each :30 second time cap.

The last timed section you will score the total amount of 120m runs completed within the time cap. You must complete the entire interval to get credit for a rep.

Thursday 3.24.22 @5:30 pm

staying alive 

Recreational Athlete:

4 sets:

1 minute at Fast Pace.

2 minutes Easy Pace.

2 minutes at Fast Pace.

Rest 3:00 B/T sets.

Total Time: 20 minutes of interval runs in workout.

Experienced Athlete:

4 sets:

300 m Fast Pace.

300 m Easy Pace.

600 m Fast Pace.

Rest b/t sets equals the total “fast” pace time.

This is a continuous 1200 meter effort.

Find a pace above your fast pace for the 300m/600m intervals. Use approximate rest times between each set. You may have to round up or down on your rest times.


Week of 3.13.2022 (PRXSE)

Time Change!

So Sleepy Today!

It’s the time of the year we like, but it takes a day or two to get our schedule right. Little tired. As spring pushes forward, we will start conducting our classes outdoors with warmer weather and later times.

Crawl. Run. Walk Challenge Week 2

This week we continue our Crawl, Run. Walk challenge.

We bump up the meters and walks this week.

25/30/40/45 meters Bear Crawls

500/600/700/800 meters runs/walks.

This week start measuring your times on your runs. Start getting an idea on your 100m splits and overall times. Are you making improvements?

Workouts for the Week of 3.13.2022

Monday 3.14.2022 @5:30 pm

One Third 

Recreational Distance:

2 Sets:

3x(300m fast pace, 100m walk)

Rest: 2 min b/t sets.

Experienced Distance:

3 Sets:

3x(300m fast pace, 100m walk)

Rest: 2 min b/t sets.

This designed to create a fast pace environment with limited rest. The paces are meant to be fast pace or at your MILE PR pace.

This is considered “Anaerobic” or without oxygen. This workout is designed to test your pace sustainability. Focus on setting a goal for every 300m interval and staying at that pace throughout the duration.

This is considered a Speed Endurance type workout. Low Volume Workout with high intensities. There is full recovery between sets.

You will score each set separately for either two/three sets, whichever format you have chosen.

Thursday 3.17.2022 @5:30 pm

  • 4 Rounds for Time
  • 800 meter Run
  • 49 Push-Ups
  • 49 Sit-Ups
  • 49 Air Squats

This week we will doing our monthly HERO WOD as partner style.

Partition runs and reps as needed amongst each pair of athletes or you can perform this solo as written.

With a running clock, as fast as possible perform four rounds of the prescribed work in the order written.

Score is the time on the clock when the last round of Air Squats is completed.

With a running clock, as fast as possible perform four rounds of the prescribed work in the order written.

Score is the time on the clock when the last round of Air Squats is completed.

U.S. Army Staff Sgt. Keith “Matt” Maupin, 24, of Batavia, Ohio, disappeared on April 9, 2004, when insurgents south of Baghdad attacked his convoy with small-arms fire and rocket-propelled grenades. His remains were found on March 20, 2008. Prior to his disappearance, Maupin served as part of the 724th Transportation Company in Bartonville, Illinois.

He is survived by his mother, Carolyn; father, Keith; a brother and sister; and many other friends and family members.


Crawl, Run, Walk Challenge!

See you Crawl, then Run, then Walk. Got It!

During the month of March we will introduce a new challenge. This will be titled, “CRAWL, RUN, WALK!”

This will kick off on Monday, March 7th.

The challenge will involve running, walking and bear crawls. You will start with a 5 meter bear crawl, 100m run/jog, 100m walk. Each day we will progressively add 5 meters to the bear crawl and 100 meters to the run/jog/walk. The goal is to give you a chance to do a daily run and ultimately by the end of the month you will run a mile for time.

If your looking to start running this will be a great program to get going in small chunks each and every day. The ultimate goal will be testing your mile time or if you have a goal of just running a mile unbroken. So dust off those running shoes and get to moving.

We will post the daily challenges on Wodify under the Endurance tab.

At the end of each week’s challenges, you will run your distance for time. Be the end you will have timed intervals of 400m, 800m, 1200m, and 1600m. This will give you a good indication of where your mile time should be by the end.


Monday, 3.7.22 @5:30 pm

Crawl, Run, Walk

Thirty Minute Running Clock:

8 Minutes: AMRAP

5 Meter Bear Crawl

100m run

100m Walk Around Gym or Outside Walk

Rest 2:00

8 Minutes: AMRAP

10 Meter Bear Crawl

200m Run

100m Walk Around Gym or Outside Walk,

Rest 2:00

10 Minutes: AMRAP

15 Meter Bear Crawl

300m run

100m Walk Around Gym or Outside Walk.

This kickoffs off our monthly challenge for March.

You will score each timed interval. You will score AMRAP of runs only.

10m=1 Rep for any partial runs.

Thursday 3.10.22 @5:30 pm

Two Face 

Part 1:

200m Moderate Pace, rest :15 sec.

400m Moderate Pace, rest :30 sec.

600m Moderate Pace, rest :45 sec.

800m Moderate Pace, rest :60 sec.

Part 2:

10x150m any Pace, :10 second rest.

Moderate paces are generally little slower than your fast paces. Your goal will be :03-:05 seconds slower per 100m ran. If you run a :20 second 100m fast pace, then your goal would :23-:25.

Coorelate these figures by calculating :03-:05 seconds per 100m ran for each interval.

The finishing time for each 150m interval should be +/- 1 sec. Stay consistent and find a pace you can maintain each interval. There is a tight window on your pace. So don’t go at a pace you can’t maintain.