Chalk CrossFit Cairns

WHATS ON THIS WEEK ➡️

We are heading into our first of 2 weeks off before the start of our Olympic Weightlifting Phase. BUT we still need to test our 1 Rep Max Power Clean, so even though last week was the end of the cycle - we will squeeze it in this week!

Monday:
We’ve got a moderate back squat strength piece followed by a deceptively spicy triplet. The metcon’s wrinkle is the escalating wall ball count, going from 10 to 25 across four rounds, which will increasingly tax the shoulders ahead of the push press each round. The challenge for today is to keep every set unbroken, even that final set of 25.

Tuesday:
We’re going to test the power clean we were meant to test last week! We have worked hard on increasing our lat strength - so get ready! The partner metcon that follows will keep the energy high with our first class featuring the new worms.

Wednesday:
A skill-focused session built entirely around the ring muscle-up, a movement that hasn’t appeared in a while and we will spend majority of the class working on progressions and skill building.

Thursday:
A double session pairing upper body pressing strength with a posterior and pressing endurance workout. The metcon is a descending rep scheme that hits the body from all angles — pacing the row and breaking the push-ups early are the two biggest keys to not blowing up before the final rounds.

Friday:
Today we pay tribute to Wells Crowther along with the other fire fighters that gave their lives during the attacks on 9/11. This workout is going to be gritty and grueling but this is how we pay honor to those that gave the ultimate sacrifice.

And final workout reveal - Event 1 🏋️‍♀️

As with each year, we do have 2 surprises up our sleeves which will be announced on Saturday morning at 7am 🫣

Any questions drop them below!

If you have been holding your breath waiting for the next workout announcement, here you go!
This is E3 and the last workout for the day!

Available spots - 2 x RX, 2 x INT, 4 x SX

Registration will be open until sold out, but after midday today you will not be receiving an event shirt.

Here is your first look at one of the workouts for our upcoming Spring Fling!!

Remember the deadline for athlete shirts closes this weekend - so lock in your parter and register via the link in our stories or BIO.

Pulling Strength Phase
July 27th to September 6th

GOAL: Increase athletes 1 Rep Max Deadlift & Power Clean

Huge shoutout to everyone who ran in the Cairns Marathon earlier in the month!! Who said CrossFitters can’t run!!

Ps. Your all crazy 🤪😘