What to expect this week in the gym?

Apologies for the delay as mentioned we have just updated the programming to get you in the best shape for the festive season! We also made a change, replaced the Butt Club with another ChalkFight session This is a popular class on Friday and a good opportunity to come in Tuesday and work hard and go home satisfied. Butt Club will return into the new year.

We also added time domains to [SWEAT], GRIND or SPRINT giving you a better flavour of what to expect!

WORKOUT OF THE DAY:

  • Monday - [SWEAT+GRIND] Long mono structural workout

  • Tuesday -  [BUILD+MOVE] Upperbody strength + spicey finisher

  • Wednesday - [HEAVY DAY] Back Squats

  • Thursday - [SWEAT+GRIND]  Buy-in with a run followed by pulling and pushing movements

  • Friday - [BUILD + MOVE] Power Cleans + 21-15-9 reps of a couplet

  • Saturday - [SWEAT+SPRINT] 1:1 work-rest intervals

  • Sunday - [SWEAT+GRIND] This is a long and sweaty partner workout

CHALKFIGHT:

  • Tuesday - [BENCHMARK] Open 16.5

  • Friday - [BENCHMARK] Open 11.5

To help you to navigate your week of fitness, we’ve added the following 4 workout types to the description of our Workout of the Day (WOD) and CHALKFIGHT.

[SWEAT - GRIND/SPRINT] Cardio intensive workout that doesn't require prior weightlifting experience but does require a willingness to work hard! The focus is on dumbbell, kettlebell, cardio and bodyweight movements. 

[HEAVY DAY] Is a lifting workout consisting of small sets, most often in the range of 1 - 8 reps. These workouts build top-end strength and power. Often we pair these with assistance exercises to address weaknesses or a spicy metcon.

[BUILD+MOVE] Constantly varied workouts, incorporating strength and work capacity cycles. Never a boring workout.

[BENCHMARK] Every time you repeat the workout, you can directly compare your progress, which helps you see growth—or spot weaknesses so you can correct them. All movements can be modified, loads scaled. Any questions? Please feel free to reach out to us!

CrossFit ChalkBoxCHALKBOX - TRAIN FOR HEALTHwod