This week at the gym!

Ready for next week?



WEEK 1 CROSSFIT OPEN COMPLETED!

Awesome work everyone. 24.1 was a proper lung burner but you all took the challenge and surprised yourselves. Especially well done to everyone who have done their first CF Open!

Make sure that you ALL: have put your scored in Boxmate so we can add the points to your team. Let your team captain know if you were wearing the team colours on Saturday.

Like last week we will watch the announcement together on Thursday via the zoom link at 7:55pm.

The slots for Saturday will be added to Team Up on thursday 8:30pm as soon as we know what the heats will be.

Next week’s team challenge:

You can score extra points as a team for the 24.2:

  • Per team bring in 2 homemade snacks on Saturday to share, this will give your team 30 extra reps in an AMRAP or 5 min off your time (depending on the WOD) Don’t bring more than 2 snacks (cakes, sweets, and so on) to avoid ending up with too much food

  • Per team you have to video a stranger and have them do a CrossFit movement, this will give your team 30 extra reps in an AMRAP or 5 min off your time (depending on the WOD. So you can ask someone in the street to do a burpee and video it, or the receptionist at your work, and so on. Post this video on Chalk It to get your points

So in total you can gat 60 extra reps to 10 min of time for your teams



OUR program cycle:

In the coming weeks, we will be preparing for the CrossFit Open. We will mix up the days this time and won’t have set days for set workouts. What we will be doing:

  • 2 Days of Barbell Cycling Practice

  • 1 Day of Gymnastic Skill Practise

  • 1 Day CrossFit Open WOD

  • 1 Day a long workout

  • 1 Day a HIIT Workout

  • and on the Sundays, we will repeat our “Big Sexy” series

WORKOUT OF THE DAY:

  • MONDAY -[BUILD & SWEAT] Snatches

  • TUESDAY - [GYMNASTICS] Team WOD with Thrusters and HSPU

  • WEDNESDAY - [BENCHMARK] CF Open 19.1

  • THURSDAY -[SWEAT & GRIND] The Shadow Box

  • FRIDAY -[BENCHMARK] Fight gone bad

  • SATURDAY - [BENCHMARK] CF Open 24.2

  • SUNDAY -[SWEAT & SPRINT] The Big Sexy

OTHERS:

  • Barbell Club will be on Sunday this week

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