We kick the year off with an Oly cycle that is going to focus on the power variation of the Snatch/ C+J along with growing efficiency with cycling the barbell.
Becoming more proficient with the bar will pay huge dividends come the 2023 CF Open! We will complement this Oly cycle with one day of Deadlifts and one day of Squats to keep our strength up!
We will also be seeing one CF Open workout per week to get that “game day” feel. Movement choices in workouts most days will prioritize those that have commonly been seen in the CF Open.
This will allow various looks/ stimuli to make us as well-rounded as possible going into the 2023 season! We are hitting the ground running this year…get ready to rock!
One other change that is worthy of mention, is that we will be showing both a performance and a fitness version for all of our regular programming starting in 2023. This will allow you to choose your own adventure when performing the daily workouts. This is an exciting change and we hope you love it.
Weekly Commitments
- (1) Snatch Day
- (1) Clean Day
- (1) Deadlift Day
- (1) Squat Day
- (1) Old CF Open Workout Weekly
- (1) Partner Workout Option on Saturdays
Oly Cycle (1/2-2/19)
- Week 1 (1/2-1/8)
- 10-8-6-10-8-6 Hang Power Clean
- Hang Power Snatch Skill/ Position
- 8-8-8-8 Deadlift
- Overhead Squat
- Week 2 (1/9-1/15)
- 10-8-6-10-8-6 Hang Power Snatch
- Hang Power Clean + Jerk Skill/ Position
- 8-8-8-8 Deadlift
- Back Squat
- Week 3 (1/16-1/22)
- 8-6-4-8-6-4 Power Clean
- Power Snatch Skill/ Position
- 6-6-6-6 Deadlift
- Front Squat
- Week 4 (1/23-1/29)
- 8-6-4-8-6-4 Power Snatch
- Power Clean Skill/ Position
- 6-6-6-6 Deadlift
- Overhead Squat
- Week 5 (1/30-2/5)
- TNG Power Clean + Jerk
- TNG Power Snatch
- 4-4-4-4 Deadlift
- Back Squat
- Week 6 (2/6-2/12)
- 1 Rep Power Clean
- Power Snatch Skill/ Position
- 4-4-4-4 Deadlift
- Front Squat
- Week 7 (2/13-2/19)
- 1 Rep Power Snatch
- Deload for CF Open
Let’s finish this year out strong CFD!!!
Announcements:
Holiday Schedule
Sunday 12/25 – Gym Closed All Day
Monday 12/26 – Open Gym 8-10am
Tuesday 12/27 thru Friday 12/30 – Normal Class Schedule
Saturday 12/31 – 8am Barbell, 9am Holiday WOD, free friends and family
Sunday 1/1 – Gym Closed All Day
Monday 1/2 – Open Gym 8-10am
Tuesday 1/3 – Normal Class Schedule
6-Week Challange
If you know of anyone that would be interested in joining our 6-week challenge at CFD please send them our way! The challenge will run from Sunday January 8th until Thursday February 16th . Classes will be every Suday from 7-8am and Tuesday/Thursdays from noon-1pm. This is for women who want to make a positive change in their lives but don’t know where to start. Let us help you along taking the first steps on your fitness journey. You can sign up through our online sales portal.
The Open
The CrossFit Open will be held this year from February 16th through March 6th. We will split up into teams and have the time of our lives once again. For now, all you need to do is mark your calendars and be ready for a fun time!
Four-tified
This years event will be held on May 6th. Make sure to block off your calendar. You’re sure to not want to miss this event!
Tough Mudder
We will run the Tough Mudder as a CFD team on May 13th. If you want to be on a team, simply bring $90 cash to CFD and let a Coach know. We’ll email you the registration link. This will be an awesome community event and we’re really looking forward to it!
Here are the lifts of the week:
Monday – Open Gym 8-10am
Tuesday – METCON
Wednesday – Deadlift
Thursday – METCON
Friday – Bench Press
Saturday – New Years Holiday WOD
Sunday – Gym Closed All Day
