What an amazing week, CFD! We started off with a tough Labor Day partner holiday WOD — thank you to all those who joined us! It was the perfect way to end our summer. A few of us tried out Coach Colin’s cold plunge ice bath … it was COLD, but totally worth it! I, for one, went into the workout already sore, but after the ice bath, I felt recovered the next day. Thank you for letting us test it out Colin!
We have a meaningful, tough WOD coming up on Monday to commemorate 9/11. I’d challenge you to approach this workout with just a bit more effort than you typically would. Effort doesn’t always mean how fast you’re moving ~ it could mean you bring a friend with you, a person you’ve been wanting to invite for awhile. It could mean you move to the other side of the gym and work out next to someone new. Maybe it’s sticking around for high-fives after. Or you push your body just a bit harder, remembering those who sacrificed so much more. We have the best community at CFD – tomorrow is a great time to remember that and be thankful for each other.
September will be a prep month before our final strength cycle(s) of the year starts in October. We will see the Overhead Squat/Bench Press in our first cycle in October, so we will highlight those movements once a week in September to get more exposure. We will also be getting back to working on some heavier pulling from the ground (Deads, Sumo Deads, and Odd Objects) since we didn’t get much of that during the Oly Cycle.
Reminding everyone of our schedule change below …
Effective the week of Sept. 4:
Monday
CrossFit classes: 4:15 a.m., 5:15 a.m., 6:15 a.m., 5 p.m.
Tuesday
CrossFit classes: 4:15 a.m., 5:15 a.m., 5 p.m.
Wednesday
CrossFit classes: 4:15 a.m., 6:15 a.m., 5 p.m.
Barbell class: 5:15 a.m.
CrossFit Kids class: 6 p.m.
Open Gym: 6 to 7 p.m.
Thursday
CrossFit classes: 4:15 a.m., 5:15 a.m., 5 p.m.
Friday
CrossFit classes: 4:15 a.m., 5:15 a.m., 6:15 a.m., 5 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 – “Stand Tall” (9/11 WOD)
Tuesday – AMRAP and bench press
Wednesday – Cleans and METCON
Thursday – OHS/Front squat and METCON
Friday – METCON (w/rope climbs)
Saturday – METCON with partner option
Sunday — Open Gym
