New On The Chalkboard

We are excited to have our first Teens Throw Down at the Box. If you are free on Saturday, please drop by and support our 40 teens athletes. We will have our 5 year birthday BBQ on Saturday as well at 4pm. Please join us and feel free to bring some salads and sauces to go with the sausages :)

Couple of quick updates:

• We will have normal CF sessions on Saturday, though schedule might be a little bit different and carpark will be busy, have a look at team up. It will be updated on team up ASAP

• Our next Friends & Family WOD is on the schedule for July 21st! Activate your friends and family again and bring them along!

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CrossFit Training Focus

What to expect this week?

We will continue with the twice a week squats & shoulder work on the schedule on alternating days. We are following a progressive overload methodology as we are slowing things a little bit down…just a little bit.

MONDAY

CrossFit

Squats for the upper-body: The Bench Press, followed by one of the populair girls of CF

ChalkFit

Mono structural day.

TUESDAY

CrossFit

Threshold Training. Working against a running WOD outside in the sun

ChalkFit

A long AMRAP of different movements. Katie has allowed us some rest though in this AMRAP!

WEDNESDAY

CrossFit

Squats!

ChalkFit

Interval training to up your intensity

THURSDAY

CrossFit

Clean and Jerk Skill work followed by a nice spicy AMRAP

FRIDAY

CrossFit

Dead Lifts, Push Ups & K2E

ChalkFit

A bit of running, biking and rowing….

SATURDAY

CrossFit

A Surprise!

SUNDAY

ChalkFit

Sunday-Pairs day. Pick your partner wisely and prepare for some burpees