TO SEE FULL PROGRAMMING CLICK ON THE "WORKOUTS" ICON
CrossFit Kids is BACK!
Check our our CrossFit Kids page for more info.
PROGRAMMING INFORMATION
Strength Cycle Information
SUMMER STRENGTH & SKILL CYCLE INFORMATION
For the upcoming months this summer we will be attack things a little differently.
You will no longer see long periods of time of us doing the same strength movements for months on end.
We will keep things a little shorter and change things up every month and we will also be working on gymnastics along with our strength.
The next progressions are the following:
June - bench press & toes-to-bar (each 4 week)
July - Push-Up/HSPU Skill Progression & Clean Complex in the weightlifting sessions (each 4 week)
Aug - 8 week Front Squat progression & Pull-Up Cycle (4 week)
Sept - Front Squat & (Squat) Snatch (4 week)
With these focuses you will still see other strength/accessory days like lunges, squats, presses, snatches, cleans, and MORE throughout the weeks in the summer.
Every first week of the month we include a CrossFit benchmark workout!
This week we will start with "Jackie" on Wednesday!
SUGARWOD NEW FEATURES
1. ADDITIONAL SKILL SESSION
We notice that there are a good handful of athletes that either have extra time or want to some more skill and accessory work and we want to offer those things to do!
Everyday under SugarWOD you will see what the class programming is along with "ADDITIONAL SKILL SESSION". We will now post about 1-3 extra work you can get after before or after classes.
2. UNTAMED SPORT
We will also be offering a track called "Untamed Sport" which will include more advanced accessory work like extra strength & accessory work.
3. WORK CAPACITY
You a cardio nut?
Check out the "Work Capacity" track and everyday we will post a 20-45 minute session that is straight up endurance work. Everyday will have different focuses.
Throughout the 6 days of programming (Mon-Sat) you will hit the following days for work capacity:
- run conditioning
- row conditioning
- bike conditioning
- monostructural
- active recovery
- mix conditioning (row, run, bike, ski)
4. COOL DOWN // MOBILITY
At the bottom of each day's programming you will see a mobility video that you can follow on your own or grab a friend!
If the glass door room is available you can feel free to turn on the TV, turn on Apple TV, and airplay it!
We are excited for these new additions!
MONDAY
STRENGTH:
Bench Press
CONDITIONING:
Power Snatch
Muscle Up
TUESDAY
STRENGTH:
Power Clean
CONDITIONING:
Row
Wall Ball
Toe To Bar
Handstand Push Up
WEDNESDAY
STRENGTH:
Back Rack Lunge
CONDITIONING:
Double Under
Burpee To Rig
Run
Slider Mountain Climber
THURSDAY
SKILL:
Toe To Bar
CONDITIONING:
Shoulder To Overhead
Bar Facing Burpee
FRIDAY
CONDITIONING:
Air Bike
Burpee Pull Up
Russian Step Up
Dumbbell Goblet Squat
Dumbbell Snatch
Plank Shoulder Tap
Dumbbell Carry
Bike Erg
SATURDAY
CONDITIONING:
Power Clean
Pull Up
Thruster
Bar Facing Burpee
SUNDAY
CONDITIONING:
Coach's Choice Hero Workout
Optional Active Recovery Workout