Summer is in full swing — I hope you’re all taking some time to enjoy this weather! We saw some pretty tough workouts this past week; I was definitely feeling a bit of soreness when Friday rolled around. It can be hard to shift into a new routine as the days get longer, the kids are home, parents turn into full-time Ubers, and the sunshine is calling our names. Don’t be afraid to try a different class time if it works better for your schedule on that particular day! Or, take advantage of our 24/7 access — come in on your own time and approach your workout as “get in, get out.”
As we move through the summer months, remember that consistency doesn’t have to mean perfection. Life gets busy, vacations pop up and schedules change. The goal isn’t to hit every workout exactly as planned — it’s to keep showing up in whatever way you can. A shorter workout, a walk with the family, or a quick mobility session is always better than doing nothing at all.
We have some fantastic workouts this week!! Does anyone else get excited for some really good CrossFit?! I love the variance. Let’s take a look …
This week is a clean blend of barbell stamina, squat volume, gymnastics support, and engine work. Monday opens with a clean & jerk touch-and-go interval piece after a short technical barbell warm-up, so athletes need to stay smooth and breathe through the run-to-bar transition. Tuesday stays in the legs with tempo back squats and a row-plus-goblet squat chipper that rewards control, not speed early. Wednesday is pure upper-body stamina and trunk demand: strict dip/push-up work in the skill block, then a big GHD/handstand push-up/double-under workout that punishes anyone who loses position. Thursday shifts into biking, farmer carry lunges, and burpees over dumbbells for short, repeatable intervals that stay aerobic if athletes don’t overcook the first set. Friday is deadlift day with pause reps, then a straight five-round deadlift and push-up burner that will expose grip, bracing, and pacing. Saturday is rope-volume heavy with double unders and rope climbs in a partner format, followed by a Mini Pump core piece.
**This Week’s Workouts:**
**Monday
Power clean and jerk; Run/C+J
**Tuesday
Tempo back squats; Row/Goblet squats
**Wednesday
Strict ring dip/push-up work; GHD/HSPU/DUs
**Thursday
Bike/DB Farmer carry walking lunges/burpees
**Friday
Pause deadlift; DL/Push-ups
**Saturday
Partner workout! Double unders/Rope climbs
