We are a little over a week away from the CrossFit Total, which will take place on December 12. We’ve been consistently hitting the back squat, deadlift, and various pressing implements and I am excited to see you all showcase your progress. Next week will finish with 5-4-3-2 back squats from 85-100% of your previous 1rm. If you haven’t been consistent on the squat days, back the percentages off 5-10%. It should be hard, but you need to be able to finish the lifts. During that same week, we are also going to retest revenge of the Sith, as well as the CFC conditioning test. While we’ve been focusing on getting stronger, our goal is and always has been to to improve fitness across broad time and modal domains. Thats a fancy way of saying we are working on strength and conditioning at the same time.

I know some of you have expressed interest in a weightlifting program. We are ready to implement it! For the month of December, we are going to add in 2 more lifting workouts. So this means there will be lifting M-TH, and Saturday. The barbell hours will remain 6pm on Tuesday and Thursday, and 9-1030 Saturday. Monday and Wednesday the coached hour will be from 5-6. As part of the expanded program we are also going to allow you do to the lifting workouts in the back section on your own outside of the coached times. The weight lifting program will be posted and available for you. If you have questions feel free to ask the coach on site or shoot us a message. The lifting program is not open gym. Please follow the program and remember that the group class will take priority on space and equipment. Our goal is to create a culture of camaraderie and excellence within our community as well as provide an additional opportunity for improvement. Next Monday, December 4th, we will have our first meeting for the program. Jessica P will be the one programming and spearheading this program and would like to meet with anyone interested to get some baseline movement analysis and talk to you guys about your goals. For next week we will be focusing on skills and technique and then launching into the actual cycle the following week after the CF total. This is starting up as a trial program and we will adapt it as needed from here.

We are going to test out our max snatch and clean and jerk next week so you all have benchmarks for your percentages.

We look forward to seeing you all at the Christmas party on December 15th! Friendly reminder that the Christmas party is a Friday this year and there will NOT be a 6pm class that Friday.