WEEKLY ATHLETE BRIEF 8/24-8/29
- 19 minutes ago
- 2 min read
Week 4 — Build Strength. Control the Pace.
The intensity continues to build this week as our primary lifts move to 80%. Volume begins to come down while the weight gets heavier, putting a greater emphasis on quality reps, strong positions, and confidence under load.
We'll continue progressing the Power Clean, Front Squat, Bench Press, and Snatch while conditioning takes on several different formats throughout the week. Expect a mix of moderate conditioning, higher-output intervals, longer aerobic work, and faster efforts as the week progresses.
As the weights get heavier, more isn't always better. Respect the percentages, take the prescribed rest between strength sets, and choose appropriate weights and modifications during conditioning. The goal is to experience each workout as intended while continuing to build strength and fitness throughout the block.
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 - AUGUST 24, 2026
What To Expect
Power + Mixed-Modal Conditioning Power Cleans move to doubles at 80% before a moderate conditioning piece. Expect a steady effort with some upper-body stamina mixed in. The goal is consistent pacing from beginning to end rather than coming out too aggressively.
⏱️ Estimated Workout Time: 12–16 Minutes
TUESDAY - AUGUST 25, 2026
What To Expect
Strength + Progressive Intervals Front Squats move to triples at 80% before a series of short, higher-output intervals with built-in recovery. Each interval becomes progressively more challenging, so use the rest well and be prepared to reset and attack each effort.
⏱️ Estimated Workout Time: 19 Minutes
WEDNESDAY - AUGUST 26, 2026
What To Expect
Aerobic + Mixed-Modal Endurance Our longer aerobic day gets a different format this week. Expect a combination of running, loaded movement, and machine work designed to keep you moving for an extended period. Start controlled and aim to maintain the same effort all the way through.
⏱️ Estimated Workout Time: 24-30 Minutes
THURSDAY - AUGUST 27, 2026
What To Expect
Strength + Mixed-Modal Conditioning Bench Press moves to triples at 80% before a moderate-duration strength conditioning piece. Expect a combination of barbell work, upper-body stamina, midline work, and a little skill under fatigue. Efficient movement and smart breaks will be important.
⏱️ Estimated Workout Time: 11–15 Minutes
FRIDAY - AUGUST 28, 2026
What To Expect
Snatch Technique + Fast Mixed Conditioning Friday continues our Snatch progression with technical singles at 80% before a shorter, faster conditioning piece. The work will come in small, manageable sets designed to keep you moving. Find a pace you can sustain and be ready to push late.
⏱️ Estimated Workout Time: 12 Minutes
SATURDAY - AUGUST 29, 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.
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