Amazing work on Murph this past week, CFD! What an awesome turnout and fun morning with our CFD family. It may have taken a couple days to recover and get back to your norm again, but I’ve always felt it’s worth it! Thank you to all those who came to either work out or hang out!
It’s the week you’ve all been waiting for! (Maybe?) lol. We’re retesting our one-rep back squat and bench press this week. Approach these days with confidence and a positive attitude. Let’s see who can hit some new PRs!
Be sure to take a look at our June Athlete of the Month feature, posted today. I absolutely love what Molly says about life outside the gym. All too often, we compare ourselves to each other inside the gym, feel down if we can’t do certain movements, or beat ourselves up over Rx verse scaled. Some may go YEARS inside a CrossFit gym before they realize, that’s not the point. What are your wins outside the gym? How are you performing for yourself, your family, your kids, your friends, your career? I know if I were to follow all of you around in your everyday lives, I would see people who are absolutely killing it at life. Don’t forget to remind yourselves … that’s the point. Always has been, always will be. 🙂
Let’s look at this week …
We kick off Monday with fast-paced interval AMRAP sets where athletes will aim to stay aggressive during the first two movements and then move steadily through the box jump overs for the remaining time. Tuesday features an ascending ladder of muscle ups and back squats with a consistent distance on the hands after each round. We have a long AMRAP planned for Wednesday, as athletes will grind through an extended row, moderate GHDs, and gut-wrenching burpees over the rower. On Thursday, we mix things up a bit with moderate distance interval running. It’s chipper time on Friday, as athletes will face challenges with the barbell and shoulder endurance through gymnastics. We want to see members attack Saturday’s partner workout and communicate smoothly across rounds.
Here are the workouts of the week:
Monday – Run/C+Js/box jump overs and Turkish get ups
Tuesday – One-rep max back squat and MUs/back squats/HSW
Wednesday – Row/GHDs/burpees and sandbag hold
Thursday – Cardio intervals and pull-up test
Friday – One-rep max bench press and squat clean thrusters/HSPU/front squats/wall walks
Saturday – Partner workout! (DUs/sit-ups/Deadlifts)
Sunday – Open Gym
