As we enter May, Team CrossFit SLU would like to take the time to thank you, our gym family, for making each day we wake up at 5AM or stay until 9PM, worth it. YOU are the reason we do what we do! For us, it about watching you grow, learn, and push yourselves, not only as athletes but as people. It’s about watching you build confidence, self acceptance, and friendships.
Please join us the week of May 4th for Athlete Appreciation Week. It’s your chance show your SLU Pride and have fun! Each day we’ll have theme. Dress up to show your pride!
We’ll also be giving away fun freebies every day to each SLU Member who attends class, so please join us!
Athlete Appreciation Week 05/04 – 05/08:
+ Monday 05/04 – Favorite Sports Day
+ Tuesday 05/05 – Neon Day
+ Wednesday 05/06 – Super Hero Day
+ Thursday 05/07 – Cool/ Funky Sock Day
+ Friday 05/08 – CFSLU Day
muscle-up practice between sets. if you feel proficient with kipping ring mu, do strict rMU. if both of those elude you (or you can do <5) practice bar muscle-ups. if you have neither you are working big chest-to-bars that turn into sternum-to-bars, or even belly-buttons-to-bars
3-5 reps, but don’t get too tired or gassed per set.
5 rds or 15min of:
4 cast wall walks
6 pullups, strict
10 kbs, heavy
3x30sec headstands. Focus on keeping a neutral neck and amazingly braced body and point those toes!
7 sets: clean + hang clean. pause at knee for both lifts, then
EMOM for 5 minutes:
clean + hang clean @80% of above
(your lifting program if you have one, otherwise do 3×15-20 RH, heavy)
40 front squats, 60-70% of your clean 1RM
HSPU should be as strict as possible, but don’t let that kill your workout if you don’t quite have it. Find a kipping technique you’re NOT proficient in or use the new Games HSPU standard (try not to ruin the walls!)
Noor, Kelsi, Stacey, and Lisa bench pressing in LYNNE
Hope you guys had a fantastics weekend! Time to get back to work- FCF will slowly be put back together this week. Just remember that FCF is CLOSED on Saturday 5/2. All FCF athletes are welcome to join in the 9am, 10am, or 11am classes at CrossFit SLU!
Other than that we have our FINAL First Friday at CFSLU on 5/1. Come by and join us for a workout and some refreshments afterwards.
TRAINING ON TAP
– front squat 1RM
– EMOM hang snatch, hang clean
– the “40/40” (front squats, HSPU)
– muscle-up drills
– row/wall ball/c2b pullups
– deadlifts/burpee shuttle runs for FCF
– deadlifts/rope climbs for CFSLU
– “THE ASSAULT”
– team workout at CFSLU since FCF is closed!
This Skills Week brings about a new block of programming. We’ll be refining some of your techniques with medium/high-level skills such as muscle-ups, hang snatches and cleans, handstand pushups, shuttle runs, rope climbs, and literal team work! Bring your focus to classes and know that we value EFFORT over INTENSITY for everything this week.
You’ll notice longer workouts being programmed and that’s simply for those who want to build some metabolism-burning work. If your goal is more strength & power we suggest scaling so that you workouts are fast, intense, and really heavy.
The complete Foundations Program is a 4-week, 12-class course for $275. Take the first 3 classes for $100. After the completion of the first week, you have the option of completing the remaining classes in the course for an additional $175.