Ready for next week?

Well done to all our CrossFit Open Quarter Finalists who worked hard to complete their 4 workouts. amazing effort!

FRIDAY CHALKFIT class! It’s back again at 5pm. Find out more about this here. Friends and family are welcome and they can pay per class by just booking in!

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!

WORKOUT OF THE DAY:

• MONDAY -[BUILD & GRIND] Back Squat

• TUESDAY - [BUILD & SPRINT] Heavy Cleans follows by Box Jump

• WEDNESDAY - [BUILD & GRIND] Deadlift

• THURSDAY - [SWEAT & SPRINT] Benching under fatigue

• FRIDAY -[BUILD & GRIND] Strict Press CHALKFIT: Cardio Mix

• SATURDAY -[SWEAT & SPRINT] Team WOD Xmas wod style

• SUNDAY - {SWEAT & SPRINT] A Little Circuit

OTHERS:

• Barbell Club in the weekend on Sunday