How did one-rep max week go, CFD?? Congrats to those who hit new PRs! We saw a lot of amazing effort this week at the gym — way to push yourselves out of those comfort zones. And remember, if you didn’t hit a PR, that’s ok! You can’t force a personal best — we all know what factors play in. Sleep, nutrition, stress and how your body is feeling all affect how we perform at the gym. As Coach Zack once said, “If you don’t hit a weight, it doesn’t mean you can’t hit that weight. You just didn’t hit it today.”
Our 6-week Wendler Cycle is officially over! As we begin June, we will see some basic kipping gymnastics skill work 1-2 times a week that will involve either the Pull-Up/HSPU/Muscle-Up. This will be reflected both in dedicated skill sessions and workouts. We will also have 1-2 Oly positional days to get us ready for our Oly cycle coming up in July. These days will be labeled as strength, but loading will stay light to moderate to allow us to focus intently on position.
Don’t forget, our 9 a.m. classes officially begin Monday, June 12. There will be a 9 a.m. CrossFit class every Monday, Wednesday and Friday. We’ll also be adding a Barbell class at 5:15 a.m. on Wednesdays.
Our new schedule is listed below …
Effective June 12:
Monday
CrossFit classes: 4:15 a.m., 5:15 a.m., 6:15 a.m., 9 a.m. and 4:30 p.m.
Tuesday
CrossFit classes: 4:15 a.m., 5:15 a.m., 4:30 p.m., 5:30 p.m.
Wednesday
CrossFit classes: 4:15 a.m., 6:15 a.m., 9 a.m. and 4:30 p.m.
Barbell class: 5:15 a.m.
CrossFit Kids class: 5:30 p.m.
Open Gym: 5:30 to 6:30 p.m.
Thursday
CrossFit classes: 4:15 a.m., 5:15 a.m., 4:30 p.m., 5:30 p.m.
Friday
CrossFit classes: 4:15 a.m., 5:15 a.m., 6:15 a.m., 9 a.m. and 4:30 p.m.
Saturday
Barbell class: 8 a.m.
CrossFit class: 9 a.m.
Sunday
Open Gym: 8 to 10 a.m.
As always, please reach out to us with any questions!
Here are the lifts of the week:
Monday – Power clean and front squat
Tuesday – METCON
Wednesday – HSPU, METCON
Thursday – METCON
Friday – “MYMC 23.1” (Mid-year mini comp workout)
Saturday – METCON
