CrossFit Weekly Programming Preview : 12/4/17-12/11/17

Monday: Front squat and back squat test day. Rowing club started out this Sunday and will continue on Sundays at 10:00am at 922 Capitol through the wintry months. With that in mind and Row’d Royalty coming up in January, we will be finishing the day out with a rowing benchmark to see where your rowing fitness is at right now. Tuesday: beginning the day out with shoulder prep in the form of upper back activation. We will be working with what I like to call the poor man’s crossover symmetry to prep for the benchmark workout today . There will be two “girls” available to you today and you will choose your lady based on your skill level  expect lots of gymnastics work in both cases! Wednesday: Deadlift max testing to start the day out! We will finish off the day with a cardio couplet to get the lungs and legs working. Thursday: starting the day out with gymnastics skill work and testing. We will finish the day out with another couplet today, this time playing with a workout from the 2017 CrossFit Regionals. Friday: Finishing the week out testing our strict press and push press. After that test, hitting up another benchmark workout with a strict time cap to maintain the stimulus of the workout. Saturday: starting our weekend out with accessory work focusing on shoulder stability and mobility. You will finish the day out with a lengthy interval piece that will give you the open feels. Have a fun and fit week!]]>