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Movements for 6/20 - 6/26/2022

TO SEE FULL PROGRAMMING CLICK ON THE "WORKOUTS" ICON



NEW WEEK | NEW THINGS


• 930am CrossFit Mon - Fri!

• New coach Alicia!

• July Nutrition Challenge!


You will see Coach Alicia running some noon classes during the week.


You can now pre-register for a 4-week Nutrition challenge with coach Haley.


Enjoy your 4th of July and the challenge will start July 5th!


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:

  • Toe To Bar

  • Double Under

  • Squat Clean

TUESDAY


STRENGTH:

  • Power Snatch

  • Hang Power Snatch

  • Overhead Squat

CONDITIONING:

  • Bar Facing Burpee

  • Deadlift


WEDNESDAY


STRENGTH:

  • Strict Pull Up

  • Push Up

  • Burpee

CONDITIONING:

  • Box Jump

  • Double Dumbbell Clean & Jerk

  • Chest To Bar Pull Up

THURSDAY


SKILL:

  • Toe To Bar

CONDITIONING:

  • Thruster

  • Row


FRIDAY


CONDITIONING:

  • Run

  • Push Up

  • Renegade Row

  • Hang Power Clean

  • Tuck Up

  • Dumbbell Burpee

  • Rope Climb // Burpee


SATURDAY


CONDITIONING:

  • Bike or Row

  • Dumbbell Step Up

  • Run


SUNDAY


CONDITIONING:

  • Coach's Choice Hero Workout

  • Optional Active Recovery Workout




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