Thank you for coming together this past week for the fun community events we had! 🙂 It started Tuesday evening with the special Halloween CrossFit Kids class (did you see those costumes??), and then continued Thursday evening with a get together at Sippie Hippie. Friday, it was the adults’ turn to dress up, and you all didn’t disappoint! We had a couple partner workouts thrown into the mix — fitness is always better with friends by your side. We also featured one of our favorite CFD couples, Amanda and Jon, on our social media — be sure to take a moment and read what they have to say, they’re truly a power couple! CFD is filled with so many awesome people.
The temps are cooling down a bit, but we’ll continue to run outside for as long as the weather permits! Come prepared with a sweatshirt/hat/gloves/whatever you need on our running days.
Don’t forget about “Chad” coming up — during all classes on Tuesday, Nov. 11, we’ll be completing the workout “Chad,” which is 1,000 weighted box step ups for time. Modifications will be offered for all.
Let’s look at this week’s workouts …
We have another fun start to our week with some long interval sets that have a solid blend of cardio, gymnastics and weightlifting. Tuesday’s workout will be a bodybuilder’s dream, but it will turn into a nightmare once athletes get a few sets in. In the middle of the week, it’s another climb down and back up the ladder chipper for athletes. Thursday’s AMRAP is a triplet that will have athletes squatting some heavy weight under duress. For Friday, it’s going to be a hamstring, traps and triceps kind of day as athletes will work through this muscle endurance grind for multiple sets. Saturday’s workout will allow athletes to incorporate both lifting and cardio.
Workouts of the week:
Monday – Running/TTB/Front squats/lunges
Tuesday – Shoulder press and Bench/bike
Wednesday – Row/box jumps/Cleans and Mini Pump Lower Pull
Thursday – Snatch and DUs/GHD/Back squat
Friday – HSPU/DL and Push-up/Lateral raises work
Saturday – EMOM (Thrusters/Burpees/Bike/Sled push)
Sunday – Open Gym
