THE WEEKLY BULLETIN

Great fitness isn't built in a single workout. It's built by consistently developing strength, endurance, and skill over time. This week's programming touches each of those areas, giving you the opportunity to refine your technique, challenge yourself under load, build endurance, and close out the week with a fun partner take on the CrossFit Total.

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This Week's Training Highlights

• Focus on core strength before tackling the week's heavier lifts.

• Develop gymnastics skills through focused pull-up and bar muscle-up practice.

• Challenge your strength with heavy squat cleans and strict presses.

• Build endurance with the week's longest conditioning workout before wrapping up with a unique partner CrossFit Total.

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Monday

The week begins with dedicated core training before jumping into a fast-paced interval workout. Air squats, sumo deadlift high pulls, and hand-release push-ups will challenge your ability to maintain quality movement and a consistent pace from start to finish.

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Tuesday

Today's focus is on gymnastics development. You'll spend time refining pull-up and bar muscle-up progressions before putting those skills to work in a workout that combines upper-body pulling with D-Ball walking lunges. Whether you're working toward your first pull-up, earning your first bar muscle-up, or refining the quality and consistency of movements you already perform, each progression is designed to help you level up.​​

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Why do we practice skill progressions?
The goal isn't to become great at drills. The goal is to master the movement. Skill progressions allow you to safely develop the strength, body awareness, and technique required for complex gymnastics movements like pull-ups and muscle-ups. Over time, those progressions become the foundation for performing the full movement with efficiency. Every drill has a purpose, and every repetition brings you one step closer to your next milestone.

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Wednesday

Midweek brings the week's biggest strength challenge. As you progressively build to heavier squat cleans, you'll reinforce sound technique while developing the power to move heavier loads efficiently. Stay patient with your weight jumps and let each successful lift earn the next one.

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Thursday

Strict presses take center stage as you continue building overhead strength and shoulder stability. You'll then put that strength to the test in a workout that pairs heavy presses with double-unders, where success comes from managing your breathing, minimizing unnecessary rest, and staying technically sound as fatigue builds.

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Friday

Friday is all about sustained effort. The combination of running or biking, sit-ups, box jumps, and chest-to-bar pull-ups will keep your heart rate elevated while challenging your ability to maintain your pace over a full 30 minutes. Resist the urge to sprint early, and focus on making every round look as much like the first as possible.​

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Saturday

​We're wrapping up the week with a partner version of the CrossFit Total. Working with a teammate, you'll build to your best strict press, back squat, and deadlift while alternating sets every five reps. It's a fun twist on a classic strength benchmark where teammates push each other to lift their best.