New On The Chalkboard
We are excited to have our first Teens Throw Down at the Box. If you are free on Saturday, please drop by and support our 40 teens athletes. We will have our 5 year birthday BBQ on Saturday as well at 4pm. Please join us and feel free to bring some salads and sauces to go with the sausages :)
Couple of quick updates:
We will have normal CF sessions on Saturday, though schedule might be a little bit different and carpark will be busy, have a look at team up. It will be updated on team up ASAP
Our next Friends & Family WOD is on the schedule for July 21st! Activate your friends and family again and bring them along!
Featured Blog Post
CrossFit Training Focus
What to expect this week?
We will continue with the twice a week squats & shoulder work on the schedule on alternating days. We are following a progressive overload methodology as we are slowing things a little bit down…just a little bit.
Squats for the upper-body: The Bench Press, followed by one of the populair girls of CF
Mono structural day.
Threshold Training. Working against a running WOD outside in the sun
A long AMRAP of different movements. Katie has allowed us some rest though in this AMRAP!
Interval training to up your intensity
Clean and Jerk Skill work followed by a nice spicy AMRAP
Dead Lifts, Push Ups & K2E
A bit of running, biking and rowing….
Sunday-Pairs day. Pick your partner wisely and prepare for some burpees