Programming Plan

This week we will be focused on recovery. Lifting should be about quality and movement not strength.

The following week we will retest our lifts!!! This week will consist of longer warmups and short/no metcons. Be prepared to lift heavy, eat lots of food, cheer on your fellow members, and enjoy a good cardio break! During this time, as always, form first and listen to your coach. Our job is to encourage your progress but safety is always first!

After testing we will hit a few weeks of metcons before jumping into an Olympic lifting cycle. Get ready to have some fun!

Summer Ending

As summer is drawing to an end and schedules start changing remember to fall back on your discipline over motivation. Everyone has improved so much in strength and skill over these last few months and we are excited to see that continuing. We have a couple more weeks on our strength cycle before we retest. Remember as always safety and form first. LFG!

Father’s Day

Happiest of Father’s Day to all of our dads, dads to be, and father figures in our life! We love you all and are blessed to know you.

This week we pick up our strength cycle one step heavier. As always push yourself but safely. Your coaches are there to help you so please listen if you are told to adjust weight. As always we love and appreciate each and every one of you.

Strength Cycle Continued!!!

I am so impressed with everyones lifts and form focus this cycle! Continue to push yourself and listen to your coach when it comes to forms and scaling back. (Also, remember if you can’t make a 5# jump we have change plates! If you don’t know where ask)

As strength goes, we are pushing the limits so can have some increased aches and pains. If something is bothering you discuss scaling options and ask specifically about rehab. We have 2 certified athletic trainers on staff to help with rehab/injuries plus a whole group of PT/PTA/ATCs just over the wall that are happy to help.

As always we love and appreciate. you all! Let’s get to work!

Murph

Monday is a long and tough workout. Know where you are in your training and ask for scaling options. Listen to your coach and be ready to adapt. We want you to push yourself but stay safe.

The remainder of the week is programmed as usual. Again, SCALE! If you do Murph do not expect to do more than move the rest of the week unless you have been training at higher volume. We will provide options but listen to your body. Looking forward to seeing you all tomorrow at 8:30/9:30!

The Syndicate, Strength Cycle Continued, and MACC

We had a blast this weekend cheering on at the Syndicate!!! Coach Grant worked medical and the rest of us enjoyed some amazing competition.

We are starting our next three weeks of the strength cycle. Focus on form and quality movement, listen to your coaches, and get strong!

Remember CrossFit HQ will be dropping in Wednesday at 8:30, community workout at the coliseum Thursday, and the MACC Friday-Sunday. At the MACC Coach Amanda and Coach Grant will be working medical and Emily will be volunteering as event staff as well! Look forward to seeing you all there cheering on the competition.