Gooooooood day all!
First off congratulations to our CrossFit/Sublime Open champs! That was a fun 5 weeks, looking forward to getting their pictures up on the Sublime Saturday Series wall.
Up next is the CrossFit For the Community fundraiser on April 23rd. More details on that event will come this week!
Also! Our Mud Hero(July 23rd) time slot is @11:00am, team name is Sublime Strength & Conditioning. Come join our crew, so far we have over 10 on our team.
Alllllllllllllright… Foundation treks on in week 2/4. Building begins a new phase with week 1/4. Being group is still recouping from the Open, but we should see more of them this week. We miss you guyssssssss.
Monday:
Foundation – Bench + BSQ + Midline & Upper Body Push/Pull
Building – C&J + FSQ & DB Push Press + DB Bench & Walking Lunge + Push Ups & Jump Squats
Tuesday:
Foundation – Sprints! (Row/Sled)
Building – KBS + Bike Sprints + For Time (KBS/Bike)
Wednesday:
Foundation – Landmine Press + RDL + Upper Body Accessory
Building – Rest
Thursday:
Foundation – Rest
Building – Snatch + Sn RDL & Chins + DB Rows & Hip Ext + Ring Rows & Sled Pull
Friday:
Foundation – Intervals! (Bike/Burpee/Skip/WB/KBS)
Building – Intervals! (Burpee Box Jump/Row/Thrusters/Skip/Bike/Snatch)
Saturday:
Foundation – FSQ & Chins + Step Ups + Ab Crusher
Building – Weighted Chins/Dips + BB Reverse Lunge & Ring Row + Ab Crusher