As we roll into another week, we’re continuing our deadlift strength cycle — and there’s just one month left of summer for everyone tied to the school calendar, so let’s make it count! Show up when you’re in town, and remember to scale based on how consistent you’ve been lately. We’ve heard that some of you feel Monday and Tuesday workouts are leaving you wrecked for the rest of the week — but that’s not the goal. Pace yourself, adapt, and approach those workouts so you can keep coming back consistently all week long. That steady routine is what drives results — not going all-out for two days and then disappearing. Most importantly, have fun with the workouts ahead!
Next Week in Programming:
Here’s a sneak peek at what’s coming up this week in class:
Monday – We’ll be trying a new drill for handstand walking and wall walk practice. It’s meant to be slow and controlled — not rushed — so we can build strength and balance upside down!
Tuesday – A fun day ahead! If you have legless rope climbs but don’t want to go all the way up (or shouldn’t for safety), you can go halfway to practice. We’ll also finish with some overhead skill work — feel free to use different weights for different movements and challenge yourself safely!
Wednesday – Split squats today, with similar focus points as our front rack step-ups. Shoes off may help with balance, keep most weight on the front foot, and lock out the leg at the top. We’ll also do light good mornings to dial in our hinge before deadlifts. Week 2 of our deadlift strength cycles, weights should be heavier than last week!
Thursday – Simple but effective! After three busier days, this one is lighter so you can focus on movement quality. Solid planks (hands elevated if needed) and double under skill work to finish — we’ll use drills that don’t always involve a rope.
Friday – Fun barbell day! We’ll retest a workout too. Focus on building strong front racks for thrusters and cleans.
Saturday – The Fruit Loop! A fun partner workout I’ve wanted to do for a while. It’s informal — no coach but all members are welcome to join. Bring a piece of fruit to share afterward!
Excited to see you all this week! Let me know if you have questions.
– Emily & the Coaching Team
Events this summer!
July 19th – The Fruit Loop…8:30am workout, bring your favorite fruit to share after! Sign up in wodify as you would for a class!
July 31st – 10am Free CrossFit Kids Class!
August 16th – Team Fitness Competition to raise money for our Adaptive Athletes
Bring a friend day coming soon…
What else? Share you adventures on the whiteboard at the gym!
Our Team Competition is BACK to raise awareness for our Adaptive Athlete program!
We are partnering with BlocLife, Inc. and the Down Syndrome Association for Families of Nebraska, is proud to host our 4th Annual Team Competition on Saturday, August 16, 2025, starting at 8 AM! 🙌
This isn’t just about fitness—it’s about breaking barriers, building community, and showing the world that fitness truly is for EVERY body. Our adaptive athletes are nothing short of incredible—and this day is all about celebrating their strength, resilience, and the power of inclusion.
Compete in teams of two with Team Divisions for all levels!
Through your support, we expand access to inclusive programming with classes for athletes with intellectual, developmental, and mobility disabilities. Together, we’re creating a community where everyone can thrive through movement.
📲 Link to register: https://crossfitlincoln.wodify.com/OnlineSalesPortal/PurchaseByKeyEntry.aspx?Key=C3Zc6cfb8r39dOcPo2Hc0lDXo
Note: There has been confusion in years past, so hopefully this helps! You can partner with anyone you want of any skill level. This is a competition to raise awareness for our adaptive athlete program you do NOT have to partner with an adaptive athlete.