Monday: week 7 of our 8 week strength cycle today, we are working through a deload this week with lighter weights and focusing on speed before we hit testing next week. We will finish the day out with a spicy couplet with a small twist on one of the most classic CrossFit benchmarks. Strength: 5-5-5-5-5 Front Squat – stay at 50-60% of your max front squat the entire time Tuesday: We are starting the day out with a bit of accessory work for your posterior chain and mobility. Our workout today will be some intervals with a bit of DB work and cardio things thrown in. Wednesday: starting the day with more deload work, focusing on the deadlift today. Your workout will be a chipper working through a variety of step ups. Strength: 5-5-5-5-5 Sumo Deadlift Thursday: getting our day going with stability and core work before moving into our workout for the day. We will work through a long AMRAP with a partner that may involve some time outside (weather pending!) and lots of core and grip work! Friday: last days of your lighter week with press work! We will close out the work week with a little sprint couplet in an ascending and descending ladder with a rest in between to keep the intensity up. Strength: 5-5-5-5-5 Strict Press Saturday: getting the weekend going with gymnastics work before taking on a workout designed to honor Kobe Bryant and his daughter Gianna. Have a fun and fit week!]]>