Amazing work on your one rep maxes last week, CFD! All the work you put in through the past couple of months paid off — we saw so many PRs coming through. If you didn’t retest your lifts or hit a new one rep, let’s keep working hard! The training in between is the fun part. 🙂
Thank you to those of you who started out your Thanksgiving day with our CFD family! It’s always the best feeling to come together and work out as a community. How are your quads feeling after those lunges? 😉 What a great grind!
This week marks the start of a new 4-week strength cycle. These next four weeks are to maintain strength, test your grit through various complexes and have a little fun. Athletes can build up on thrusters, and attack power and olympic lifting complexes. December is usually a hectic month for most of our members, so let’s lift some heavy weight. When the new year hits, we will transition right into our new beginner cycle at the start of 2025.
We are in December now! Monday will be a fun time on the bike with some barbell cycling through 3 workouts where the weight continues to climb. Tuesday, we have a partner cardio session where athletes will work back and forth on the rower, but before they switch, they must complete double unders. It’s Wednesday, and we know what that means — it’s wall ball/burpee day. It’s a solid 15:00 AMRAP for Thursday, where we aim to move nonstop as we climb the ladder on wall walks. We have a highly skilled, multiple-set barbell and gymnastic core beatdown for Friday. For Saturday, we have a fun partner workout!
Have a great week, CFD!
Here are the workouts of the week:
Monday – Clean deadlift + hang power clean complex (Strength) and bike/clean + jerks
Tuesday – BMU retest day and partner workout!
Wednesday – Thrusters (Strength) and wall balls/burpees
Thursday – Mini pump leg day (Strength) and run/wall walks
Friday – Core beatdown and Mini pump glutes + shoulders (Post-WOD strength)
Saturday – Partner workout!
Sunday – Open Gym
