Great to see the CrossFit Total at the Games this year. We have been practising these ‘slow’ lifts for a good few months now but the rate of change differs between each individual. Some see massive and consistent improvement and others may be still stuck on the same loads and feeling progress has stagnated.  Times like these its important to not lose heart, but maybe look at the overall picture. Enough sleep? Enough carbs? Maybe employ a different strategy with your warm up sets, or back off the loads for a week and reset the mind. We will be continuing with these lifts until August 20th when the next CFT is due. Keep up the great work.


E 3 M 5 R

3 Shoulder Press  (build)

2 Weighted Pull Up (build)


” Spicy Friday ”

3 x 4:00/2:00

9 DB Clean and Press (22.5/15)

9 Burpee Box Jump Over

MR Cal Row