Blue Crab CrossFit December 2023 Newsletter

We will still be focusing on longer GRIND workouts 2-3 times a week, so lets get ready to keep building those engines through the month of May, especially with one of the best examples of an engine workout, Murph, right around the corner!

Blue Crab CrossFit

Auto-Class Cancellations Beginning August 1st for the classes where a coach travels to the gym to open it up, they will now be auto-cancelled if there are no reservations one hour before the class begins.

Blue Crab CrossFit

Tell us more about your life outside of the gym – favorite thing to do when youre bored, favorite meal, music, job etc.

Blue Crab CrossFit

Blue Crab CrossFit

Blue Crab CrossFit

Blue Crab CrossFit

Blue Crab CrossFit

Blue Crab CrossFit

Give us one really random fact that people may not know about you.

Blue Crab CrossFit

Blue Crab CrossFit

Blue Crab CrossFit

January Weekly Commitments 1x Week: Back Squat Deadlift Post Metcon 2x Week: RPE 9-10 Workouts 1x Week: Past CF Open Workout 1x Week: Workout of the Week or Benchmark Classic workout Committed Club Results This is our first full year since we started the BCCF Committed Club, so the end of the year is a BIG thing!

Blue Crab CrossFit

Blue Crab CrossFit

Blue Crab CrossFit

Blue Crab CrossFit

Blue Crab CrossFit

Weekly Workout March Commitments 2x Week RPE 9-10 Workouts 2-3x Week Focus on Couplets or Triplets 1x Week Workout of the Week or Benchmark Classic workout 1x Week Strict Pull-Up Strength or HS Hold Skill session 1 Full Week Leading Ladies Week Classic Female Benchmarks NCFIT Female Workouts Committed Club Results The Blue Crab CrossFit Committed Club is for members who attend 15+ classes at the gym each month.

Blue Crab CrossFit

Blue Crab CrossFit

Volume & Capacity Cycle 41-512 W1 - 3x10 RPE 6 W2 - 3x8 RPE 7 W3 - 3x6 RPE 8 W4 - 3x4 RPE 9 W5 - 3x10 Deload Week W6 - 3RM Tests Weekly Workout April Commitments 2x Week Grind Workouts 1x Week Overhead Front Squat Strength 1x Week Bench Press Strength 1x Week Workout of the Week or Benchmark Classic workout 1x Week Strict Handstand Push-Up Strength session April Athletes of the Month Joselin & Rafael Congratulations to our April Athletes of the Month, Joselin & Rafael!

Weekly Workout June Commitments 3 New Mid-Year Challenge Workouts 2x Week Grind Workouts 1x Week Workout of the Week or Benchmark Classic workout 1x Week 1 Oly Complex 1x Week Strict Kipping HSPU Capacity Focus 1-2x Week FLEX-style Finishers Tell us your story - where did you grow up and what kind of activities did you do growing up?

Sets of 1 in 80-90+% range Week 2: 5x3 @ 60-70% Week 3: 5x2 @ 70-80% Week 4: 5x1 @ 80-90+% Week 5: Deload Week 6: 1RM Snatch + Clean & Jerk July Weekly Workout Commitments 2x Week Oly Strength Cycle 1x Week Deadlift or Back Squat 1-2x Week Sprint Workouts 1x Week Workout of the Week or Benchmark Classic workout 1x Week Kipping PU, C2B, Bar Muscle-Up Capacity Focus 1-2x Week FLEX-style Finishers Tell us your story - where did you grow up and what kind of activities did you do growing up?

Weekly August Workout Commitments 2x Week Oly Strength Cycle 1x Week Deadlift or Back Squat 1-2x Week Sprint Workouts 1x Week Workout of the Week or Benchmark Classic workout 1x Week Push-Up Kipping Handstand Push-Up Capacity Focus 1-2x Week FLEX-style Finishers Tell us your story - where did you grow up and what kind of activities did you do growing up?

Whether its stretches you can do or a specialist you can see, Zachs goal is to help you feel and move better, so hes graciously offered his time to help BCCF at no cost to you!

5-3-1 Strength Cycle 107-1118 Deadlift Back Squat Push Press W1 - 1RM Tests W2 - 3x5 @ RPE 7 W3 - 3x3 @ RPE 8 W4 - 5-3-1 @ RPE 7-8-9 W5 - Deload W6 - 1RM Retests November Weekly Workout Commitments 3x Week Back Squat Deadlift Push Press Strength 1x Week NCFIT Lift-Off 118, 1115, 1122 1x Week Workout of the Week or Benchmark Classic workout 1x Week Optional Partner Workout Chad Hero Workout 1111 12 Days of Thankfulness + Black Friday Workout Tell us your story - where did you grow up and what kind of activities did you do growing up?

5-3-1 Strength Cycle 107-1118 Deadlift Back Squat Push Press W1 - 1RM Tests W2 - 3x5 @ RPE 7 W3 - 3x3 @ RPE 8 W4 - 5-3-1 @ RPE 7-8-9 W5 - Deload W6 - 1RM Retests Weekly Workout October Commitments 3x Week Back Squat Deadlift Push Press Strength 1x Week Barbell Complex 1x Week Workout of the Week or Benchmark Classic workout 1x Week Optional Chad Prep 1 Halloween Workout + 1 Hero Workout Tell us your story - where did you grow up and what kind of activities did you do growing up?

Blue Crab CrossFit

Blue Crab CrossFit

Blue Crab CrossFit