For those of you who follow the rhyme and rhythm of CrossFit programming cycles you might have guessed that today would be a heavy lifting session. Yea, Yea, that is too easy to know these days since the entire week’s program is posted on Sundays. But aside from that, you can be sure that a single movement “heavy day” will invariably be served up once about every 3 to 5 days… especially when there hasn’t been anything heavy on the menu for a given week or so. So backtracking our week a bit: yesterday’s high rep strict presses were only about 50% of your 1 rep maximum, Tuesday’s 5 rounder was a moderately high 50 reps with an equally moderate load of dumbbells, Monday was all body weight, both Saturday WODs were relatively light. And then we are back at last Friday and our happy memories of super heavy deadlifts! SO heavy that we have a BBQ to celebrate!

All this is said for the purpose of informing you that the program you do to get and keep you in top shape is analyzed regularly to avoid targeting your strengths and to ensure we improve weaknesses. This subjects you to overall improvement of your general physical preparedness. We are also looking at the big picture view- knowing that we want you to develop and progress your entire fitness profile over the long term rather than specializing in just one area at a time. Finally, our program is kept simple (not easy, but simple) because increasing the complexity and volume is not the goal… increased intensity (therefore increased fitness) is!

Thursday’s WOD at 6, 7, 9am and again at 4 and 6pm
Hang power snatch for total volume lifted
3-3-3-3-3-3-3
Post heaviest load and number of sets at that load

Thursday 5pm Open Training Hour