Sunday 15th May 2022
Good morning Team, I hope you are all well. If you haven't already, please be sure to download the box mate app, we went live last week and so far everybody is loving it. Its still learning how to properly use it myself, so bare with me if you notice anything a little off :)
Next Saturday we are running a 'Bring a friend session' at 0900, another opportunity for you guys to bring a friend or family member down to come and join you for a big Saturday hustle. Just need to book in as normal on teamup and you are good to go. Please don't think you cant train if you're not bringing someone down, its a regular Saturday workout just with a few new faces, so get involved team.
We are going to be starting a bit of testing at the gym, and we are going to use some of the CrossFit benchmark workouts along with a few other tests to do this. We will be introducing the the movements that feature in the test wod for the weeks leading up to it, and then we will test you. You can record your results on Box mate and then when we come to re-test you'll have a score to beat ;). There will be a number of different workouts targeting the different elements of fitness, not just strength....a great way to ensure you're on the right track to becoming a well rounded athlete....exciting times.
NEXT WEEKS PROGRAMMING;
Front Squats + 3 ROUNDS FOR TIME
Bar Muscle ups + LONGWOD
Weightlifting- 3 POS CLEANS + PUSH JERKS
Strict Pull ups + Floor Press + EMOM 15
Hang Snatch + INTERVALS
Catchup + 12 MIN AMRAP
Bring a Friend
Weightlifting- SNATCH HIGH PULLS + SNATCH + OH SQUATS