Hello there Everyone!

Our next cycle runs for 8 weeks (7 Sep - 1 Nov). With all the strength gains and skill work we have built over the last two blocks, we will be building on that foundation as we transition into a Compete cycle for Sep & Oct leading up to several events at the end of the cycle!

The main goal of this cycle will be to drastically improve overall fitness and work capacity. Similar to our Open Prep cycle at the start of the year, we will see the return of Barbell "Battery" Work building up to the benchmark workout Gwen on the final week. Our gymnastics day will be focused on HSPU and strict pulling work, while WODs will continue to feature kipping gymnastics work. There will also be an increase in our pressing work with Murph for Minds coming up on Nov 7th. Saturdays will be devoted to long CrossFit Style Interval Metcons designed to get you fit and to increase your overall conditioning. For those taking part in Urban Throwdown, expect to see similar movements in the WODs including alot of lunging, step-ups, TTB, and everyone's favourite: Thrusters.

Key Dates:

• Urban Throwdown (24 & 25th Oct)

• Benchmark WOD Gwen (26th Oct)

• Murph For Minds (7th Nov)

While we get you fit and ready for these events, do remember to enjoy the process, take rest days if needed and have a tonne of fun with your friends!

- JL

Week A Overview

Mon - Power Clean + Battery Work

Tue - Snatch + Lunging Metcon

Wed - 3RM FS

Thu - SHSPU + Strict Pulling Work

Fri - Murph Prep Style Metcon

Sat - "All-in" Work Capacity Metcon

Sun - Functional Bodybuilding

Week B Overview

Mon - Snatch + Lunging Metcon

Tue - Clean + Battery Work

Wed - Wall Walk / Kipping HSPU + Strict Pulling Work

Thu - 3RM BS

Fri - Murph Prep Style Metcon

Sat - "All-in" Work Capacity Metcon

Sun - Functional Bodybuilding