New On The Chalkboard

It was nice to get back to our normal training schedule again. ChalkFit back on Friday night and Saturday turning back to a busy full weekend again. It’s only one week away before we start the 12 days of CrossFit.

Have you all seen our new 2020 challenge? Have a read below and let’s start 2020 we motivation and set some new goals

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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 the end of November we are adding back some Olympic Lifts cruising into 12 Days of CrossFit challenge in December!

MONDAY

CrossFit

Strength: Using Dumbbells and Kettlebells we will be doing FRAN!

ChalkFit

Strength: Press and Squat followed by mobility

TUESDAY

CrossFit

Strength & Conditioning: EMOM a press and rower

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

Strength: Continuing the Box Squat

ChalkFit

Threshold: Interval training packed with fun moves

Barbell

You will be doing one of the girls!

THURSDAY

CrossFit

Skill and Strength: Single arm movements.

ChalkFit

Strength & Conditining: Today is a tough interval workout that will challenge your muscle endurance!

FRIDAY

CrossFit

Strength: Sandbag Lunges and intervals with a sandbag, burpees and run

ChalkFit

Monostructural: Today you can choose: Bike or Row.

SATURDAY

CrossFit

Strength: Lunges and Deadlifts followed by a DM Complex

SUNDAY

ChalkFit

Partner workout: 2 work better than 1 :)