Hi Community,
Here is your weekly overview for the upcoming week:
CrossFit (Strength & Conditioning)
Monday – Engine Company: Four short, punchy sets of wall balls and box jump overs with built-in rest, so there’s nowhere to hide from your legs and lungs. The goal is to push the pace, recover just enough, and see if you can keep every round within a few seconds of your fastest.
Tuesday – Soldiers and Sailors: Row sprints on the minute, clean & jerk skill work at RPE 7, then a nasty EMOM of bar-facing burpees to finish the job. It’s a full gas tank kind of day—engine, barbell confidence, and mental grit all in one.
Wednesday – Thin Blue Line: Back squats up front, then four 3-minute AMRAPs of overhead lunges, ring rows or strict pull-ups, push-ups, and sit-ups. It’s a sneaky upper-body and core pump wrapped inside a grind that rewards smooth pacing and tight positions.
Thursday – Devil Dogs: Team bike day: big descending sets of calories shared 1:1 with a partner. You work, they suffer, then you trade—simple, brutal, and a pure test of how hard you’re willing to push the machine for your team.
Friday – Open 11.1: Ten minutes of classic Open chaos: light power snatches and double unders that torch your shoulders and lungs while daring you not to trip the rope.
Saturday – First on Scene: Big partner chipper of wall balls, row calories, box jumps, and heavy dumbbell thrusters where communication and smart sets keep you from blowing up too early.
Strength class / Week 4
Monday: Lower Body / Wednesday: Lower Body (optional / no dedicated class) / Saturday: Upper Body
Weightlifting (Olympic Lifts Clean & Jerk / Snatch)