This week's program at the gym!

Ready for next week?

SUMMER is here!

From next week we will add holiday workouts in Boxmate in the Holiday track. So if you are away we will do workouts you can do with or without weights.

We are starting TODDLER GYMNASTICS

And we are looking for coaches. CHALKBOX will provide the coaches courses. We are looking for mums who like to have a part time job, or childminders, previous teachers and so on. If you are interested, or know anyone who might be, please let us know ASAP. Sent an email to: frontdesk@chalkboc.co

Our CURRENT CYCLE:

What each week will look like this:

Monday - OLY Lift + Back Squat + Conditioning

Tuesday - Bench Press + Conditioning

Wednesday - Cardio Day

Thursday - OLY Lift + Deficit Deadlift + Conditioning

Friday - Split Jerk + Conditioning

Saturday - Team Workout

Sunday- Mixing it up

Cycle Length: 4 Week "Mini Cycle"

Immediately following this cycle will be a 3-week long "Bridge Cycle." I use these a few times a year to break up the stress of pushing for new personal records and let everyone decompress and have a ton of fun for a few weeks. More details on the specifics of this when we get there :)

Weekly Goals for the next 4 weeks:

1.) Build on our Olympic lifting strength and technique

2.) Build on our most bang for our buck compound movements: Squat, Bench Press, Deadlift

3.) Conditioning days (Wednesday) will be designed to keep your heart rate up for 30-40min. a session. Having these days in there is great for our overall cardiovascular endurance, but they also give us the ability to recover faster between sets and training days. Equally important days that complement our strength training!


WORKOUT OF THE DAY:

  • MONDAY -BUILD & GRIND] Back Squat and Cleans followed by Half Murph

  • TUESDAY -[BUILD & GRIND] Bench Press and Barbell Row

    • [CHAL[CHALKFIT] EMOM Style sets of 3min

  • WEDNESDAY - [BUILD & SWEAT] Push Press and Sit-ups

  • THURSDAY -[BUILD & GRIND] Deadlift and Hang Squat clean

    • [CHAL[CHALKFIT] 34 min of fitness fun

  • FRIDAY -[BUILD & GRIND] Split Jerk

    • {CHAL[CHALKFIT] Telliskivi

  • SATURDAY - [SWEAT & SPRINT] Team CORE

  • SUNDAY -[SWEAT & SPRINT] Team WOD repeat of July 23rd 2023

OTHERS:

  • Barbell Club on the weekend on Sunday

We offer CrossFit, Personal Training and Kids-Gymnastics in the Borough Green, Wrotham, West Mailing, Sevenoaks and West Kingstown area

Training for a HYROX event? Join our ChalkFit session.

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