This week at the gym!
Ready for next week?
Member Spotlight 🔥
This isn’t something we do every month — only when someone really stands out.
Stuart Stone joined us in November 2022. When he started, mobility was a big challenge, which affected his movement quality. That said, his engine was always there.
Fast forward to now… and the progress has been huge.
Stuart moves so much better, is RX’ing most (if not all) workouts, and has ticked off his first muscle-ups on both the bar and rings
He’s not the loudest in the room, and because of that his progress can sometimes go under the radar… but not this time.
Stuart — seriously well done. Keep moving forward.
Every first Thursday of the month is Bring Your Friend WOD at CHALKBOX.
Bring a mate to any regular class — just make sure they register first, as spaces are limited.
👉 Ask your friends to use this link to register.
You can just book as normal in for the WOD
More people. More energy. Same great training 💪
The Skill sessions are back! Have a look at this link, and book your sessions now! Dont wait too long as slots are filling up already.
We are closed for classes on Good Friday, Easter Sunday and Monday. Check Boxmate and Chalk-It when coach are doing OPEN WOD instead
This program cycle has been designed by coach Nathan. He has the rolling for the coming weeks.
🔥 WEEKLY TRAINING LINE-UP 🔥
Big week ahead team — proper work across the board.
Monday - Engine + barbell speed.
3 hard rounds of Double Unders, Wall Balls & Snatches with enforced rest.
Push the pace. Earn the minute.
Tuesday- Run fast. Pull strict.
400m efforts sandwiched with Toes-to-Bar & Strict Pull-Ups.
This one separates the grafters from the passengers.
Wednesday – HYROX Style (Pairs)
45 minutes. 9 stations.
Ski, sleds, carries, burpees, lunges.
Pace it properly or pay for it later.
Thursday- Heavy Clean Day.
Build to a strong single from the floor.
No shortcuts. No funny business. Just good lifting.
Friday – ChalkFit Grinder
100 reps of everything.
Break a set? There’s a penalty.
Minimal rest. Stay moving. Get uncomfortable.
This week is about:
✔ Engine under fatigue
✔ Strict strength
✔ Heavy barbell exposure
✔ Mental resilience
Turn up. Work hard. Leave better than you arrived.
Let’s have a proper week 👊
WORKOUT OF THE DAY:
MONDAY - (BUILD&GRIND) Snatches and bike
TUESDAY - (BUILD&SWEAT) Rings and row
WEDNESDAY - (HYROX STYLE) Endurance AMRAP
THURSDAY - (BUILD&GRIND) Front squats, deadlifts, burpees and squat cleans
FRIDAY (CLOSED)
SATURDAY -((SWEAT & GRIND) C&J and burpees
SUNDAY - (CLOSED)
OTHERS:
Have a look at our Movement Library for mobility and movement information!
Barbell Club is on Saturday this week