• Monday we’ll be taking on running intervals! Think Murph prep. We last performed 400-meter running intervals on December 5th of last year, so take a look back at previous times to compare. Afterwards stick around for some Tabata squats
• Tuesday’s workout is a two-round, higher-rep triplet consisting of dubz, AbMat sit-ups and chest to bar pull-ups. Post workout there’s a 10 minute EMOM of GHD back extensions and side plank holds.
• Wednesday is a heavy weightlifting clean complex day! In this every three minutes for 7 rounds we’ll complete 1 clean pull + 1 clean + 1 hang clean. Note we can squat clean or power clean.
• Thursday will be another re-test of a classic CrossFit benchmark called “Fight Gone Bad”. Look back to December 7, 2024. In this 3 round workout there are wallballs, sumo deadlift high pulls, box jumps, push presses and rowing.
• Friday's workout is a 12 minute AMRAP aimed at building our gymnastics skills and lower-body strength with ring dips, L-sit holds, dumbbell box step overs and hanging from the pull-up bar. Stick around after for some bottoms up kettlebell carries.
• Saturday, come out and celebrate our 10 year anniversary😀 There’ll be food and gifts. Now to the workout; we’ll start off with a snatch complex then a 20 minute AMRAP partner workout of running, calories on the bike, power snatches, and overhead squats.
“It’s not whether you get knocked down, it’s whether you get up.”– Vince Lombardi
.png)
