It’s the final week of our 5-week programming month!
Over the past four weeks, we’ve worked on improving Deadlifts and Running (our Progression and Assessments). Typically, we only have one day to Assess each segment, but this week we will try something different by offering two days to Assess each movement.
March is a 5-week programming month, meaning you’ll have one extra week to work on your Deadlift and Running (which we assess next week).
Our Electricity Discipline (i.e. Strength/Power) programming this week includes Week 4 of Deadlifting (decreasing the reps and increasing the load); Bench Press and Front Squats.
Our Electricity Discipline (i.e. Strength/Power) programming this week includes Week 3 of Deadlifting (decreasing the reps and increasing the load); Pullups, and Back Squats.
UAC CF Open 23 results are in. Congratulations to everyone who participated, competed, and cheered on their fellow members!
The Open is over! Congratulations to all athletes who participated and cheered on their fellow members. Here is our scoring spreadsheet. Final results will be
Week 1 of March 2023 programming!
It’s a new month of programming. Here are the Themes for this month: Electricity Discipline: Powerlifting; System: Ventilation; Progression: Virtuosity; Fun: Hero WODs; Assessments: Deadlift and Running
We just completed February’s programming, which included testing Squat Endurance and Lactic Threshold, and the results were outstanding! 24 Level ups, 10 new levels, 163 PRs
ASSESSMENT WEEK! FEBRUARY Week 4: 2/20 – 2/25 ✅ Monday — ASSESS Squat Endurance ✅ Tuesday — ASSESS Lactic Tolerance ✅ Wednesday — Bench Press
3 Weeks. 3 Workouts. This year will be the first time that Urban Athletic Club will participate in the 2023 CrossFit Open with an “Intramural
Talk with a coach about your goals, get the plan to achieve them.
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