Peak Project Newsletter

We're three weeks into the new strength cycle now and this week turns the dial up. It's a clean blend of snatch stamina, press volume, heavy deadlifts, upper-body endurance and pure engine output — basically a tour of everything CrossFit asks of you in one week.

Monday opens with a snatch complex building into a 10-round burner with toes to bar and power snatches. Tuesday is the June Burpee Challenge retest — if you did the first attempt, BTWB will show your score, so go find it before class. Wednesday gets heavy on the deadlift with a short, sharp 400m run between sets. Thursday is upper-body stamina with bench press into a brutal 2-round grind of GHDs, step-ups and push-ups. Friday is a bigger version of "Jackie." Saturday is a fun partner day. Sunday closes it out with a bike, double-under and carry combo that'll test your engine under load.

Look at this week's lineup: toes to bar Monday, heavy burpees Tuesday, deadlifts Wednesday, pull-ups Thursday and Friday, devil's press Saturday, double unders Sunday. Your hands and forearms are working every single day. This week's recovery focus is simple — protect your grip so it's still working come Friday's pull-up volume.

This is week 6 — the final part of our nutrition series. We've covered real food, protein, fat, carbs and quantification. This week is about the helpers: the stuff that doesn't show up on a macro tracker but decides whether everything else actually works — micronutrients, hydration, and sleep.

You can nail your protein target every day and still feel flat in training if you're under-hydrated or short on sleep. These aren't bonus extras — they're part of the foundation. A body that's dehydrated or sleep-deprived can't recover from training properly no matter how clean the rest of your diet is.

Thanks for following along with the series over the past six weeks. The goal was never to hand you a rigid diet — it's to give you a working framework you can come back to any time your training, energy, or recovery feels off.

No scheduled events fall inside this week — it's a clean run at the programming with no interruptions. Use it well. Here's what's coming up over the next month.

This week's home session is built off Sunday's class workout — bike, double unders and a loaded carry — scaled down for whatever space and equipment you've got. No air bike at home? No worries, we've swapped in options that hit the same heart rate and grip demand.

Post your score in the members group — and if you're training solo this week, remember Winter Warriors kicks off 6 July. Get your consistency dialled in now so it's a habit by the time the challenge starts.