Congrats to Tyler and Chelsea on hitching up this weekend! (someone send us pictures)
Congrats to Matt on representing Sublime at a TOUGH competition this past weekend in Calgary.
Welcome back to our summer vacationers!
We’re starting a whole new mesocycle this week! Lots of changes for both groups.
Monday
Closed for the Long weekend. You get your mid-week rest day up front this week!
Tuesday
Foundation – Back Squat, Gymnastic Core Fundamentals, AirDyne Sprintervals
Building – Snatch max, Front Squat, AirDyne Sprintervals
Wednesday
Foundation – Bench Press, Pull-up work, Long Aerobic intervals
Building – C & J max, Push Press / Pull-up, CrossFitty goodness with runs & deads
Thursday
Foundation – Deadlift, CrossFit AMRAP
Building – Hang Snatch, Back Squat, Barbell Grinder
Friday
Foundation – Front Squat, Gymnastic Foundation stuff incl upper body strength work
Building – Hang Clean + Push Jerk, RDLs and Muscle Ups, Short Aerobic Intervals
Saturday
Note… we’re doing the every 30 minute classes starting this week!
Foundation – TGUs, Short Aerobic Intervals, Farmer walking
Building – Snatch Balance, HSPU + Back Squat, CrossFit “Gymnastics” intervals… you’ll see what I mean…. don’t worry, no arch rocks involved!
Sunday – Rest Day
