Hi everyone!
We have one final week remaining in the Sublime & Crossfit Open! After last weeks results the Sublime Open is going to be a fight to the finish, looking forward to week 5. If you have enjoyed the Sublime Open we have more events coming your way in what we are calling the Sublime Saturday Series. We will have a new event for each month, the schedule for the year is as follows:
April 23: CrossFit For The Community
May 21: Powerlift Off (Squat/Bench/Deadlift)
June 18: 2000M Row Challenge
July 23: Run The Mud Hero! (Early Bird Registration is April 11)
August 6-7: The Starke Games (Being Group)
September 17: 5km Run
October 22: Baseline Challenge
November 19: CrossFit Throw Down
December 17: Sublime Lift Off (Snatch/C&J)
Mark them in your calendar and hopefully you can join us for a few!
Please note our holiday hours this weekend. Limited hours on Friday and we are closed Sunday. Enjoy the weekend and try to get outdoors!
Foundation wraps up week 4/4 with a de-load, Building slides into week 3/4.
Monday:
Foundation – Bench + BSQ + Midline
Building – Snatch + Press & FSQ + DB’s
Tuesday:
Foundation – Intervals (Row/Bike/KBS/Burpees/Step Ups/Sit Ups)
Building – Intervals (Midline/Push ups/Hinge Rows)
Wednesday:
Foundation – Incline DB Bench & Band Pull Aparts + RDL + Upper Body Work
Building – Rest Up
Thursday:
Foundation – Rest
Building – Clean + Deadlift + Chins + GHR & Ring Row
Friday:
Foundation – FSQ & Ring Chin Ups + Sled Drags + Midline Intervals
Building – Rowing Intervals
Saturday:
Everyone: It’s a familiar one… it involves the bike….air squats….sit ups…push ups…pull ups…