We have so many members taking vacation this week to remote, lovely beaches!! I’m only a little jealous! But don’t worry, some of us are still hanging back in beautiful Slinger … we may see 40 degrees on Monday and Tuesday so that’s good, right?! We’re going to crush some workouts while they’re napping in the sunshine and sipping on fancy drinks. (If you’re reading this while on vacation, post a photo in CFD Members! We love to live vicariously through your fun times.) 🙂
We made an exciting announcement recently about our upcoming Throw Back Week! For an entire week at the end of January (Jan. 26-31), any former CFD member can attend any and all classes for free. We don’t care how long you’ve been gone — we just want one big, happy reunion! We’d love to catch up and see your smiling faces again. Hundreds of people have walked through our doors, life has a way of getting busy, and we often think about the faces who’ve come and gone. Let your friends know — our doors are open, we can’t wait to see you again. 🙂 (January is also the PERFECT time to step back into a routine. We know you’ve been wanting to stop in!)
Let’s take a look at this week’s programming …
**This Week’s Workouts:**
**Monday** – Deadlift. Then, Triplet ladder of toes-to-bar and progressively heavier squats — back, front, then overhead — broken up by burpees that just won’t quit. Skill climbs, loading climbs, and you’re hanging on to your grip and position all the way to that overhead squat finale.
**Tuesday** – Four nasty sprints of air bike, big chunks of double unders, and dumbbell push press with built-in rest that dares you to sell your soul each round. You earn your pace on the bike, then see if your shoulders and calves can keep up with your ego.
**Wednesday** – Power clean and jerk. Then, Twelve minutes of classic engine work: Kettlebell swings, GHDs or sit-ups, and box jumps over and over again. Simple on paper, but the combo of hip extension and midline will let you know exactly how fit you are by minute eight.
**Thursday** – Back Squat. Then, For time: 150 air squats with a rowing tax every single minute, including 0:00. It starts as a leg burner and slowly turns into a mental battle of who can keep standing up when the clock keeps dragging you back to the rower.
**Friday** – Shoulder Press. Then, Open 18.4 / 20.3: Classic Open throw down: Deadlifts and handstand push-ups into heavier deadlifts and handstand walks or wall walks under a tight cap. It’s all about clean positions early so you’ve got enough in the tank to earn your way to that heavy bar and upside-down finish.
**Saturday** – Partner grind for four rounds of running or shared bike calories, strict pull-ups, and bench press. You and your friend trade reps and fatigue while trying not to be the one who blows up the upper body too early.
Have a wonderful week, CFD!
