Saturday was fun, glad so many people were able to make it out! 3 weeks left in the Crossfit & Sublime Open!
Something new to tell you all about. Sublime will be introducing a new stream of programming to go along with our Foundation, Building, and Being streams. We will have a weightlifting stream, specifically designed for improving performance in the Olympic Lifts. So, if you have been in the Building program and realized that you get really amped about lifting days and want to do more of them, this is for you. This is something I have wanted to do for some time, finally seem to have enough interest! The program will run Mon – Tue – Thur – Fri – Sat, and we will set up a Thursday evening group session every 4-6 weeks.
Allllllllllllllllrrrrrighty. Foundation moves into week 2/4 & Building gets a brand spanking new cycle!
Monday:
Foundation – Bench + BSQ + Upperbody Intervals
Building – Clusters (Snatch/Press/FSQ) + DB Push Press & Walking Lunge
Tuesday:
Foundation – Aerobic Intervals (Row/Bike/Burpee/WB/KBS)
Building – Midline Intervals + Strength Accessory
Wednesday:
Foundation – DB Incline Bench & Band Pull Aparts + RDL + Upper Body Strength Accessory
Building – Rest
Thursday:
Foundation – Rest
Building – Clean Cluster + Deadlift Cluster (Skip If Doing 16.3 this Saturday) + Chin Ups + GHR & Ring Rows
Friday:
Foundation – FSQ & Ring Pull Ups + Rev. Sled Drag + Midline Intervals
Building – Rowing Intervals
Saturday:
Everyone – Sublime Open 16.3