Ready for next week?

THE WINNING TEAM OF THE CROSSFIT OPEN!

You are ALL winners :) . But the team with the best scores in the workouts during the CF Open and who contributed most in the extra challenges week in and out is

TEAM GREEN!!!!!

In 2nd place TEAM BLUE, 3rd place TEAM YELLOW and last but not least THE TEENS!

Congrats TEAM GREEN for being so super awesome!

OUR CURRENT program cycle:

This is the start of a new programming cycle! During this cycle, we will be using a double progression method to increase our strength in the back squat, deadlift and strict press.

The progression works like this. Week 1 we perform 3 sets of 6 reps for each movement. The goal is to add 1 rep to that same weight each week. Once we can perform 3 sets of 8 with that weight, we deload reps, bump up the weight and get after it again!

BANK HOLIDAY SCHEDULE:

GOOD FRIDAY: Gym closed

EASTER SUNDAY: Gym closed

EASTER MONDAY: Gym closed

Your coaches will be training when the gym is closed and invite you all to join! We will let you know on CHALK-IT and BoxMate when we will be there

WORKOUT OF THE DAY:

• MONDAY -[BUILD & GRIND] Back Squat

• TUESDAY - [SWEAT & SPRINT] Bench press and Row

• WEDNESDAY - {BUILD & GRIND] Deadlift

• THURSDAY -{BUILD & GRIND] Strict Press

• FRIDAY - CLOSED

• SATURDAY - [SWEAT & SPRINT] Team WOD with Wall-balls

• SUNDAY - CLOSED

OTHERS:

• No Barbell Club in the weekend this week