Hello There Everybody!

The 2025 CrossFit Open is over! Everyone of you absolutely crushed it, and it was inspiring seeing you guys give your all for each workout! All the hard work through the Open Prep Cycle, the batteries, the MU Practice and the Friday Full Send WODs paid off!

For the next 12 week cycle, we are going to enter into an "Off-Season" Rebuilding cycle. Firstly, I have split the programme into 2 week blocks, Week A & Week B. This will help to provide some variance and fun to the classes and allow us to work on a wider range of movements. This cycle will be characterized by lower intensity intervals (yayy!), a tonne of strict work and functional bodybuilding style supersets, and of course Murph & HYROX Prep (ie. more running). This cycle is also designed to help those dealing with any injuries or aches from the Open recover and injury proof the body.

The most important part of this cycle is to have fun, enjoy building some fitness and for those who are keen, participate in HYROX. Back off where you need to, push where you feel good and have a good time training!

- JL

Week (A) Overview

Mon - Snatch + Metcon Intervals

Tue - Upper Body Push & Pull Supersets + Functional Pump Metcon

Wed - Amplify Squats

Thu - HSW Skill Work

Fri - Murph Prep

Sat - HYROX Prep / CrossFit Intervals

Sun - Functional Bodybuilding

Week (B) Overview

Mon - Clean + Metcon Intervals

Tue - Lower Body Pull Supersets + Functional Pump Metcon

Wed - Ring Dip / Ring Pulling Strength Work

Thu - Amplify Squats

Fri - Murph Prep

Sat - HYROX Prep / CrossFit Intervals

Sun - Functional Bodybuilding