This week at the gym!

Ready for next week?



Kayla’s Fundraiser

Everyone, I am truly overwhelmed by your generosity! Kayla is incredibly lucky to have such amazing people in her life. I was hoping we could gather some support for her, but this has gone beyond anything I expected. Thanks to your kindness, we are well on our way to raising enough for her to purchase a reliable car from an approved dealership. We’re not quite there yet, but we’re so close! Every contribution, big or small, is making a real difference. Thank you all from the bottom of my heart for your continued support—you are truly incredible!

Toby’s Back!!

🎉 Exciting News! Coach Toby is Back! 🎉

We’re thrilled to announce that Coach Toby has returned from his epic year of adventures around Australia and Thailand! 🌏✈️

He’s spent the past year not only soaking up the sun but also visiting top gyms, learning from world-class coaches, and sharpening his coaching skills. Now, he’s back at CHALKBOX and ready to share all that knowledge with you!

You’ll be seeing more and more of Toby around the gym as he jumps back into coaching classes. 💪

Looking to refine your technique or build some serious muscle? Toby is also available for personal training sessions—perfect for anyone wanting to improve specific skills or push their fitness to the next level.

Welcome back, Coach Toby! 🙌

Let’s get to work! 🏋️‍♂️

Next 4 Weeks – Unilateral Strength Cycle:

For the next 4 weeks, we’re focusing on single-leg (unilateral) strength, one of the most underrated and effective ways to train.

Here’s why this matters:

You’ll fix strength imbalances between your left and right sides

You’ll build more muscle and improve overall stability

When you go back to squats and deadlifts, you’ll feel stronger and more balanced

How to Progress:

Your goal is 3 sets of 10 reps

Once you hit all 3 sets of 10 with good form, increase the weight

If that drops you to 8–9 reps per set, that’s totally fine

The following week, aim to hit 10 reps again—or bump the weight up again if you’re feeling strong

Minimum is 8 reps per set—as long as you're hitting that, you're moving forward

Whether you’re increasing reps or weight, you’re getting stronger—and that’s the goal.


WORKOUT OF THE DAY:

  • MONDAY -[BUILD AND SWEAT] Bulgarian Split forllowed Rowing and Wallballs

  • TUESDAY - [BUILD & SWEAT] Snatch followed by an AMRAP of Snatches and DU's

  • WEDNESDAY - [BUILD & GRIND] Squat Cleanes with Cardio

  • THURSDAY - [BUILD & SWEAT] Bench Press followed buy a push and pull

  • FRIDAY - [BUILD & GRIND] Split Jerk followed by Run and Row

    • [CHALKFIT] A Chipper

  • SATURDAY - [[BENCHMARK] Murph

  • SUNDAY - [SWEAT & SPRINT] in teams, Snatches and Cleans

OTHERS:

  • Have a look at our Movement Library for mobility and movement information!

  • Barbell Club on Saturday this week

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