What to expect this week in the gym?

WORKOUT OF THE DAY:

  • MONDAY - [BUILD+MOVE] Overhead Squats!

  • TUESDAY - [SWEAT +GRIND] Pull-up practise followed by couplet of bike and deadlifts

  • WEDNESDAY - [SWEAT+SPRINT] Teams of 2, spicey mid-week workout.

  • THURSDAY - [HEAVY DAY]  Back Squats

  • FRIDAY - [SWEAT+SPRINT] Skipping skill work and then intervals

  • SATURDAY - [BUILD+MOVE] Clean complex  and AMRAP of front squats and run

  • SUNDAY - [SWEAT+GRIND] Sweat before your brunch.......

CHALKFIGHT:

  • TUESDAY [BENCHMARK]- OPEN 14.3

  • FRIDAY [BENCHMARK] - Comp prep 

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