Week Preview November 23, 2015

This was Sublime 3 years ago.

This is Sublime now:

Maximum 6 people per class to focus on coaching. 3 amazing group programs to focus on your fitness goals. An over 50’s group with movements tailored for the older athlete, a wide selection of hours from early morning to the evening. We are open 7 days a week and to top it off we offer customized 1 on 1 diet consultation, meal plan design, program design and coaching. Whatever your fitness goals are, we can help! Check us out at sublimesc.com #sublimesc #strengthandconditioning #crossfit #winnipeg #sublimestrength #nutrition #fitness #gym

A video posted by CrossFit Sublime (@sublime_sc) on Nov 4, 2015 at 5:35am PST

This is what our average member looked like 3 years ago:

This is what they look like now:

Foundation, Week 3/4
Building, Week 2/4
Being, Week 4/4 – some things get deloaded, others not so much

Monday:

Foundation – Back Sq + Hinge Row + For Time (Burpee/KBSwing/Lunge)

Building – Snatch + BSQ & Chins + Lunges & Powell Raise

Tuesday:

Foundation – The Arm Buster – Arm Bar/TGU/FW + Row/Sled/Bike

Building – Jerks + Incline Bench + Sn Deadlift + Row Repeats

Wednesday:

Foundation – Bench & Paloff + Intervals (HH/Push Up/S.P/Tuck Up)

Building – Rest

Thursday:

Foundation – Rest

Building – Clean Complex + DB Lunge & Powell Raise + Scap Pull Ups + Low % Aerobic (Bike/TGU/Farmer Walk/Box Jump)

Friday:

Foundation – Front Squat + DB Pullover + Landmine Press + Deadlift + Bike Intervals

Building – DB Bench + Bench + Press + Push Ups + Curls

Saturday:

Everyone – Intervals (HH/Push Ups/S.P/Tuck Ups) + Bike