• Monday, we're kicking off the week with some hang clean strength, followed by 3 rounds for time of calories on the bike and hang power cleans.
• On Tuesday, we start with an AMRAP featuring heavy kettlebell swings and shuttle runs, then wrap it up with a strength session focused on Turkish getups.
• Who’s ready for gymnastics fun? Wednesday’s WOD includes an exciting EMOM with bar muscle-ups and hand release push-ups. Plus, there’s a twist in the challenge for the rounds... stay tuned! We’ll finish with some GHD hip extensions.
• This Thursday, we have an awesome workout: 5 rounds of rowing for meters and max deadlifts, with rest between sets. Don’t forget to stick around after class for a nice stretch—your back will thank you!
• Happy Friday! We begin with a snatch balance/snatch overhead squat complex, then dive into one of CrossFit’s classics—Annie! This benchmark WOD features double-unders and sit-ups FOR TIME. Let’s have fun!
• Saturday we’re holding a gymnastics seminar dedicated on how to get stronger for gymnastics movements and some simple drills for the BMU. There will be a small WOD at the end of the seminar. On this one, athletes will learn some movements and techniques to gain strength for the bar and ring gymnastics movements as well as some basic BMU drills.
“It’s not whether you get knocked down; it’s whether you get up again.” – Vince Lombardi, Head Coach of the Green Bay Packers
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