Hello from the beaches of Turks and Caicos! (Just kidding, I wrote this blog post before I left for vacation …) If anyone messages me and tells me they actually read the blog, I’ll bring you back a seashell or something. 😉 Don’t make me find 100 seashells!
It was another fun week of workouts at CFD! How about that bench press/bike workout?? I told Coach Kelly after the WOD, “No amount of bike power can save you on that workout.” What an awesome challenge!
This coming week, we have our hero WOD “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! Please join us for this inspiring, community-building grind.
Let’s talk about this week’s workouts …
This week is going to be one for the books. Monday is an AMRAP chipper where athletes will have to work through a series of barbell movements before getting to the bike to accumulate calories. For Tuesday, it’s our annual Hero workout “Chad.” It’s going to be all upper body for Wednesday, which will test our shoulder endurance. Thursday’s workout will challenge athletes’ ability to pace their running and core stamina across multiple 1:00 intervals. Friday, it’s an Open workout repeat that combines two workouts in one: light barbell cycling, high-skilled gymnastics and burpees. Saturday’s workout will be a great lower-body grind for athletes as they team up and work through different squatting variations and synchro toes to bar.
Workouts of the week:
Monday – Power clean + jerk; DL/Hang power clean and jerks/Thrusters/Bike
Tuesday – “Chad”
Wednesday – Handstand/grip work and Row/Wall walks/rope climbs
Thursday – Front squat and Run/GHD
Friday – Open 19.4 (Snatches/burpees/BMU)
Saturday – Partner workout! (Lunges/TTB/Front squats/Back squats/HSW)
Sunday – Open Gym
