Hey tribe

Here is the weeks programming. Hope you guys enjoy this week to come

Our weekly overview video is here



Here is the monthly overview


This week we have     Front Squats to a Heavy set of 5 on Wednesday, Strict Press to a Heavy set of 5 on Friday, and a Clean & Jerk Complex on Saturday.

Monday is a Deep Burn Workout.  Warmup is a Partner relay “race”.  Prep is movement and strategy review.   Workout is a Crossfit Classic with big sets of gymnastics movements and rest after each round.   Extra Credit is Shoulder Girdle mobility.                     

                Goal is <35:00.


Tuesday is a Heavy Breathing Workout.  Warmup is Rowing Speed Golf.  Prep is American Kettlebell Swing review and Practice, then Rowing for Cals review.   Workout is 20 minutes starting with 8 minutes of rowing then rounds of Kettlebell Swings, Jump Rope, and Running.  Extra Credit is Arms.                     

                Goal is 100+ Cals, 4+ Rounds.


Wednesday is Front Squats, a Full Body Burn workout, and a Core Finisher.  Warmup is Core Pep and Squat mobility.  Front Squats are 4 sets of 5 building.  Prep is Review and Demo Burpees over Bar.   Workout is Fast, Front Squats and Burpees for 5 Rounds.  Finisher is Accumulating L-sit Holds.  Extra Credit is Flushing and Lower Body mobility.                     

                Goal is <8:00.


Thursday is a Burn & Breathe Workout.  Warmup is quick 30s intervals to practice for the workout.  Prep is Deadlift Review & GHD Situp Review.   Workout is 1 minute Intervals of Airbike, Deadlifts, and GHD Situps with 30s rest in between .  Extra Credit is Core.                     

                Goal is 200+ Reps.


Friday is Strict Press and a Breathe & Burn Workout.  Warmup is a Dumbbell Complex.  Strict Press is building to a Heavy 5 in 4 Sets.  Prep is Review and Practice Dumbbell Movements.   Workout is two 10 minute AMRAPs with Dumbbells movements and Wallballs.  Extra Credit is Shoulder Mobility.                     

                Goal is 2+ Rounds (each interval).


Sunday is a Clean & Jerk Complex and a Heavy Breathing Workout.  Warmup is an Indian Run and Junkyard Dog.  Clean & Jerks are a Complex with a Clean, Hang Clean, and 2 Jerks.  Prep is Bar MU Review.   Workout is Descending reps of Clean & Jerks and Bar MU with a 400m Run between rounds. Extra Credit is Posterior Chain Accessory.                     

Goal is <10:00.


And not to forget our weekend fun

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