Hopefully you all have checked your email or Wodify and read the good news! CFD has added 24/7 access for our members at no additional charge. We’re continuously listening to what members say they would like, and we’re excited to offer this added benefit to our CFD community. It’s a super simple process to get set up. Please reach out to Chris or Kelly anytime if you have questions regarding 24/7 access. All the details should be in your Inbox! Official/set Open Gym times have been removed from our schedule and from Wodify. You now can do Open Gym whenever you’d like! (All you need to do is activate the 24/7 Access member benefit with Chris and Kelly first.)
This week marks the final week of Murph prep! I’ve enjoyed these workouts — hopefully you’re all feeling ready for the main event! Please join us Monday, May 25, at 9 a.m. for our annual “Murph” workout. Friends and family are free! We can’t wait to see you all push yourselves; this workout has always been a staple event within our CFD community.
Another big announcement we have is we’ve moved Saturday’s CrossFit class to 7 a.m. (it’s no longer at 9 a.m. Saturday). Barbell will stay at 8 a.m. We’re excited to see if this change will allow more members the flexibility to attend a class on Saturday morning, before our busy weekends begin. This change will officially begin on Saturday, May 30. (The gym will be closed on Saturday, May 23.)
Let’s take a look at this week’s workouts …
This week leans hard into engine + squat volume + upper-body stamina, with a clean progression from strict pulling and push-ups, into handstand work, into heavy hinging and squatting, then barbell cycling and TTB density to close it out. Monday retests Half Murph after a long, joint-focused warm-up and a simple movement-prep round, so athletes can hit strict pulling and push-up volume with a stable midline. Tuesday is all-in on handstand walk skill into a box jump + HSW piece that punishes shoulders and lungs if pacing is off. Wednesday builds to a heavy snatch single and then hits bike + DB snatch intervals with a nasty repeatability demand. Thursday keeps it simple with back squat doubles feeding directly into a row–air squat AMRAP that’s pure leg and engine. Friday focuses on power clean + jerk strength into DU + ascending C&J ladder for barbell cycling and rope stamina. Saturday runs a partner interval engine test (run + TTB volume) plus an upper-pull Mini Pump.
**This Week’s Workouts:**
**Monday
A retest and taper of Half Murph
**Tuesday
Handstand walk skill work and Box jumps/HS walk/Wall walks
**Wednesday
Snatch and Bike/DB snatch
**Thursday
Back squat and Row/air squats
**Friday
Power clean and jerk and DUs/Clean and jerks
**Saturday
GYM IS CLOSED (We’ll see you all Monday, May 25, at 9 a.m. for Murph!)
