WEEK AT THE GYM 11.11.2019
New On The Chalkboard
Wow what a great Final of the Bar Fight! We are still waiting for all scores to come in so we can announce the winner. We like to say a BIG thank you to Mia who was our head judge this time and she did amazing job! Also BIG thank you to Maz who has provided us with coloured score sheets every week. And last but not least we like to thank all coaches who have used their free time to help organising the evenings and ALL the AMAZING members who helped judging, supporting and bringing the FUN to this for ever in our hearts amazing event! As owner of CHALKBOX I am once again overwhelmed with the amazing support of our awesome community!
Sunday is Friends and Family day but you can come by yourselves as well. It will be FUN!
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Training Focus This Week
We are in a period slowing things down a little bit, working on some weaknesses observed during The Open workouts using Dumbbells, Kettlebells and Sandbags to strengthen your positions. From end of November we are adding back some Olympic Lifts cruising into 12 Days of CrossFit challenge in December!
MONDAY
CrossFit
Strength: Continuing the Box Squat followed by some serious core work
ChalkFit
Muscle activation & Skill: Great workout to get your muscles moving and built strength
TUESDAY
CrossFit
Strength & Conditioning: combining the Bike with a Kettlebell Complex
Butt Club
Its all about the B….
ChalkFit
Threshold: If you feel fresh you can push hard today. We have added some gymnastic skill
WEDNESDAY
CrossFit
Threshold: Panic breathing!
ChalkFit
Strength & Conditioning: a nice old fashion workout where we combine strength with conditioning
THURSDAY
CrossFit
Metcon: one of the girls workouts with a twist
ChalkFit
Monostructural: Interval on the bike to get that metabolism going followed by core development
FRIDAY
CrossFit
Strength: Sandbag Lunges and intervals with sandbag, burpees and run
ChalkFit
Functional Strength: repeating November 6th with the aim to go heavier followed by a 10min AMRAP
SATURDAY
CrossFit
Strength: Upperbody Kettlebell work followed by emom of Kb Swings and Dead Lifts.
SUNDAY
ChalkFit
FRIENDS AND FAMILY DAY! You can come on your own or bring a friend!