Hey CrossFit Angier Family,
Want a sneak peak of what’s to come? Check out the info below. 🙂
Strength:
After this cycle, we will take a 1-week break before the next strength program begins on March 27th! This 9-week cycle will focus more on the heavier Olympic lifting (Snatch/Clean). We will lift 3 days a week while mixing in some Jerks, Front Squats, and Deadlifts—more details to follow after this lifting program.
Back to Basics (January-March/ 8 Weeks)
With the New Cycle, we will take it back to basics for the start of the New Year. This cycle will focus on the 3 basic power movements (Back Squat, Deadlift, and Bench Press), where we will hit maxes early and retest again. We will also be taking the Olympic Lifting down in weight and focusing on light barbell cycling to help prepare for the Open. The cycle will last 8 weeks, bringing us to the middle of the 2023 CrossFit Open.
Week 7 (March 6)
Mon: Every minute (10 minutes) 5 Clean and Jerks (+15lbs from Wk 1)
Tues: 5×2 Deadlift (85%)
Weds: 5×2 Back Squats (85%)
Thurs: 5×2 Bench Press (85%)
Week 8 (March 13) (Max Week)
Mon: Heavy Single Bench Press
Tues: Every minute (10 minutes) 5 Power Snatch (+15lbs from Wk 2)
Weds: Heavy Single Deadlift
Thurs: Heavy Single Back Squat
Workouts
As we wind down from the 2023 CrossFit Open, athletes will have new goals and a new perspective on their fitness. This is when we reset a little, dial back the intensity, and have some fun. During this time of the year, it’s time to move our bodyweight and prepare for “Murph Prep Mondays!”
NEW! CrossFit Angier Affiliate Compete:
We’re now including a new tier for all workouts in CrossFit Angier Affiliate called “Affiliate Compete.” This tier is designed for serious fitness competitors who are looking for an advanced option above our typical Freedom (RX’d) tier. Consider it “RX+“. It can be found in the Coach Notes for each workout.
Workout Option for Sunday:
This workout will be pulled from our CrossFit Angier Compete track, correlate with the week’s workouts, and be used as a substitute instead of the Aerobic Capacity workout provided. Please feel free to adjust accordingly or scale to fit the class level due to volume and skill.
GYMNASTICS:
We will work on Ring Muscle Ups starting the week of March 20th. Those new to ring muscle-ups will begin to learn how to transition through the rings and support themselves. More advanced athletes will work on smoothly and efficiently cycling reps
Hero Workouts:
We are programming 1-2 Hero/Girl Workouts a month. These will be varied and will not include the regularly scheduled memorial workouts (Murph, Chad, etc.). Some may be programmed as a Saturday workout option to allow for more time.
Everyday Hero Track:
Within our CrossFit Angier Athlete individual programming, we have a workout track called Everyday Hero. This track is intended for individuals in any line of service who are looking to become more proficient in their job and serve their community better. It’s our belief that First Responders and the Military can thrive in their positions if they are healthier and fitter, so we want to help facilitate that.
Save the Date – CrossFit Angier for Freedom
The first annual CrossFit Angier for Freedom event is set for March 25, 2023. We will be programming our CrossFit Angier for Freedom workout that day in CrossFit Angier Affiliate and we hope that you will join us in fighting human trafficking. CrossFit Angier for Freedom is an online fitness awareness event, with net proceeds benefiting the fight against human trafficking. There are over 40 million people enslaved around the world, and CrossFit Angier Mission, along with Atlas Free, believes in doing what we love to fight what we hate.
More details on how your gym can help will be provided in the next few weeks. You can sign up for the workout, purchase a shirt, and learn more at www.mayhemmission.org.
Donation Exclusive PRAY Shirts in Honor of Sadie Huffer
On February 17th, one of our CrossFit sister affiliates, Turnagain CrossFit in Anchorage, Alaska, suffered a partial roof collapse. Multiple members were trapped inside and one member, Sadie Huffer, tragically lost her life.
We will be donating 100% of net proceeds from these shirts to her family. Please consider sharing this order link with your members. A memorial workout is also being established and will be programmed in CrossFit Angier Affiliate in the future. We hope you’ll join us in our prayers for Sadie, her family, and her community.
Crossfit Angier
149 Logan Court
Angier, NC 27501-8579
info@crossfitangier.com
Refer a Friend! https://go.crossfitangier.com/refer-friend
Crossfit Angier
149 Logan Court
Angier, NC 27501-8579
info@crossfitangier.com
Refer a Friend! https://go.crossfitangier.com/refer-friend