CX Functional Fitness

BLOCK 3 • WEEK 4 🔥

A small deload on the strength work this week before we start turning things up again.

🏋️ Bench Press drops back to 3×5 @ 65%
🏋️ Deadlift sits at 5×3 @ 75%

The aim is to take a little fatigue out, keep the quality high and get ready for the final four-week push towards our 1RM attempts in September. 👀

Elsewhere, there’s still plenty going on…

🔥 Open 12.4-ish on Tuesday
🤸 Wednesday brings rope climbs, double unders and some gymnastics skill work
💀 A big pairs conditioning piece on Thursday
🏋️ Heavy squat cleans on Saturday
🤝 Teams of 4 to finish the week on Sunday

The hard work from the first few weeks is in the bank. Use the slight drop in strength volume this week, then we start building towards those new numbers.

Four weeks to go. September is where we find out what all the work has done. 💪

🎾 PADEL WITH THE GANG 🎾

Great morning out at CROSS PADEL | COMMUNITY PADEL CLAY CROSS today! 🙌

Plenty of competitive games and questionable technique 😂

Something a bit different away from the gym and great to get everyone together outside of training.

Definitely think this one will be making another appearance on the CX social calendar 👀🎾

Thanks to everyone who came along and got involved! 💪

🔥 BLOCK 3 • WEEK 3 🔥

We’re into Week 3 and the numbers are continuing to build.

🏋️ Bench Press & Deadlift both move up to 5×4 @ 77.5% this week, with a bit more volume before we pull things back slightly next week.

🤸 Wednesday = Gymnastics
We’ve spent the last couple of weeks working through drills and positions. This week gives you the chance to put those skills into practice, work through different pull-up progressions and start linking reps together.

🚒 Saturday – Hero WOD: Adam Rand
We’ll kick things off by finding a 1RM Thruster, before taking on a Hero WOD dedicated to NYFD firefighter Adam Rand. A tough partner workout and a good one to get stuck into.

🔥 Plus plenty of conditioning throughout the week, including our usual longer Thursday and Sunday sessions.

The weights are getting heavier, the volume is building and the conditioning isn’t getting any easier.

Get booked on and get after it. 💪

BLOCK 3 • WEEK 2 🔥

Week 2 of our 8-week strength cycle is here.

Over the next few weeks we’ll be building towards new Bench Press and Deadlift PBs, following structured progressions designed to make you stronger while keeping plenty of conditioning in the mix.

Wednesdays remain dedicated to gymnastics, giving everyone the chance to improve bodyweight strength, movement quality and confidence in the more technical movements. Whether you’re working towards your first handstand push-up or refining higher-level skills, every session builds on the last.

This week’s training includes:
🏋️ Progressive strength work
🤸 Gymnastics development
🔥 Challenging but scalable conditioning
💪 A clear progression that rewards consistency

No random workouts. No guesswork. Just a structured programme designed to help you get stronger, fitter and more capable every week.

See you in class. 👊

🔄 DELOAD WEEK 🔄

Block 2 is officially wrapped up. 💪

This week we’re taking the opportunity to deload, sharpen our movement quality and spend some extra time developing skills before we kick off Block 3.

A deload doesn’t mean taking it easy, it means training smarter. Expect lower overall volume, a chance to recover, improve technique and leave the week feeling fresh rather than fatigued.

This week we’ll be focusing on:
🏋️ Olympic lifting technique
🤸 Gymnastics skills
💥 Movement quality
🧠 Building confidence in the more technical movements
🔥 Keeping fitness ticking over without accumulating unnecessary fatigue

Recovery is where progress happens. Use this week to move well, learn something new and set yourself up to hit Block 3 hard.

See you in the gym. 👊

🏋🏻 TEST WEEK IS HERE AT CX! 🔥

This week is all about finding out where you’re at and setting the foundations for what’s coming next.

Across the week, everyone will have the chance to test their 1 rep maxes in the back squat, strict press, deadlift and bench press. These numbers will then be used to work out your training percentages as we head into our next strength block. 💪🏻

And don’t worry… there’s still plenty of conditioning thrown in too. From Open workouts and benchmark WODs to Eva, Fight Gone Bad and a big Saturday partner session. 😮‍💨🔥

Lift heavy. Set some new numbers. Then get ready to build on them.

Let’s see what you’ve got, CX! 🩶🖤

Well done to the teams taking part in Raging Rapids

In house for the mixed teams Micky’s Club house take the win with 1250 reps - Good enough to land joint 14th out of 256 teams

In house for the female teams CX3’s take the win with 1070 reps - Our best ranking team getting 11th out of 158 teams

And in house for the male teams Woke Boys with 1264 reps - A solid 34th out of 118 teams

Who’s up for our next GymSync™ event 🖐️