What an amazing week, CFD! Thank you so much for welcoming all of our friends and family during our very first Bring a Friend Week! It was incredible to see people try CrossFit for the first time. This week might have been their first steps into our doors, but hopefully it won’t be their last — thank you for being a part of their journeys!
We’ve been doing Mayhem for about 6 weeks now — let us know your thoughts on how the programming is going. Please let a coach know what you think about the switch. We’re here to listen!
This week marks the start of our Chad Prep. For the next three weeks, we’ll be doing a step-up challenge to train and prepare for the Hero workout “Chad,” which will be programmed on Nov. 11 (Veteran’s Day). “Chad” is 1,000 box step-ups for time, using a 20-inch box, wearing a 45/35 pound ruck pack/vest. This coming week, the goal is to accumulate 400 step-ups throughout the week. Grab a friend and give it a try!
Looking ahead, we are excited about this week’s workouts! They look so good! Here is a quick overview …
Jackie is up on Monday, and although it’s only one round through, it sure packs a punch. We return to multiple aggressive sets for Tuesday, where shoulder endurance will be thoroughly tested. It’s a long chipper workout for Wednesday, where athletes can be as creative as they want in partitioning the reps. Thursday is a fun, heart-pounding partner workout where athletes will be lying on their backs by the end. On Friday, it’s time to take athletes back to the 2021 CrossFit Games for a high-intensity couplet that will have us keeping our foot on the gas. Saturday, we have another great partner WOD! Let’s get after it. 🙂
Have a wonderful week, CFD!
Here are the workouts of the week:
Monday – Hang squat clean + push press (1×2) and “Jackie”
Tuesday – Deadlift (5×5) and HSPUs/DB work
Wednesday – TTB skill work and run/TTB/box jumps
Thursday – Back squat (5×5) and a partner WOD! (wall balls, burpees)
Friday – BMU skill work and bike/snatches
Saturday – Partner WOD! (cardio, GHD, rope climbs)
Sunday – Open Gym
