WEEKLY ATHLETE BRIEF
- Jun 28
- 4 min read
JUNE 29 - JULY 4, 2026
Week 4 is in the books.
Week 5 is a shift. We've spent the last month building a foundation in the four primary lifts, and this week we start putting it to work. The percentages are going up, the conditioning is more varied, and every day is going to feel a little different than the last.
That's by design. This block is built to develop well-rounded athletes, and Week 5 is the first week where you'll really start to feel that.
We'll continue progressing our four primary Block 2 lifts:
Clean & Jerk
Back Squat
Strict Press
Deadlift
Each day this week has a specific objective. Come in knowing what the session is designed to do and approach it accordingly.
Let’s have a great week! ****Daily workouts are released in OneRep at 7:00 PM the night before. This weekly brief is designed to provide context and training intent for the week.
MONDAY - JUNE 29, 2026
What To Expect
Clean & Jerk to start, then a conditioning piece that gets more demanding as it goes. This one rewards discipline and smart pacing — not aggression.
Strength: Clean and Jerk Metcon: A workout that starts as conditioning and ends as a barbell test. Progressive loading across 5 rounds, followed by a 1000m row finisher.
⏱️ Estimated Workout Time: 18–24 Minutes
TUESDAY - JUNE 30, 2026
What To Expect
Tuesday rewards patience. There's a lot of work in this one and the athletes who do well are the ones who find a pace early and hold it.
Strength: Back Squat
Metcon: A loaded 14-minute AMRAP. Consistent effort wins this one — not aggressive starts.
⏱️ Estimated Workout Time: 14 Minutes
WEDNESDAY - JULY 1, 2026
What To Expect
Aerobic day. We'll start with skill work at your level, then get into a three-round piece that's all about finding a pace you can sustain and holding it from start to finish. The rounds are long — don't go out hot. Round 3 should feel like round 1.
Skill Work: Midline & Gymnastics Development
Skill Focus: Toes-to-Bar, Bar Muscle-Ups, or Double Unders Metcon: Three long rounds of mixed cyclical work. Controlled effort, consistent pace, start to finish.
⏱️ Estimated Workout Time: 22–28 Minutes
THURSDAY - JULY 2, 2026
What To Expect
Strict Press followed by a 12-minute AMRAP. This one is all about finding a pace you can sustain and holding it for the full 12 minutes. The athletes who do well here aren't the ones who go out fastest — they're the ones who stay the most consistent. Settle in early and let the rounds add up.
Strength: Strict Press
Metcon: A 12-minute AMRAP combining upper body stamina, midline work, and a bike reset. Pace it from the start and hold on..
⏱️ Estimated Workout Time: 12 Minutes
FRIDAY - JULY 3, 2026
What To Expect
Our heaviest deadlift session yet, then a short conditioning piece with a hard cap. It's quick and sharp — close the week out strong.
Strength: Deadlift
Metcon: A capped mixed-modal sprint with a pyramid rep scheme. Move well and stay composed.
⏱️ Estimated Workout Time: 8-10 Minutes
SATURDAY - JULY 4, 2026 🇺🇸
Partner WOD
Grab a partner and come start the weekend with us. Partner workouts are one of the best parts of the week and a great way to train alongside friends and fellow members.
Friends, family, and coworkers are always welcome, whether they've done CrossFit for years or have never stepped foot in a gym before.
Have a great week in and out of the gym!
Week 5 is going to ask more of you than the first four weeks have. That's the point. Stay focused, keep your standards high, and take care of the basics between sessions — sleep, food, hydration. Those things matter more as the intensity picks up.
In the gym: move well, pace smart, trust the process.
Outside the gym: recover like your training depends on it — because it does.
This Week's Pillar
COMMUNITY
Something happens when you train alongside people you trust. You push a little harder. You show up on the days you'd rather skip. You hold yourself to a higher standard because the people around you are holding theirs.
That's what community does — and it's one of the most valuable things about training here.
It's easy to take it for granted. The coaches who know where you're at, the training partners who've been next to you through the hard weeks, the energy in the room on a Saturday morning. None of that happens by accident. It's built by the people in it, every day.
This Saturday is a good example of that. Nobody has to come in on the 4th of July. Everyone who does is choosing to show up — and that shared decision to do something hard together is exactly what makes this place what it is.
Invest in the people around you this week. Cheer loud. Stay after class. Bring someone new on Saturday. The community here makes the training better.
We’ll see you in the gym!
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