Happy Father’s Day to all the hard-working dads at CFD! We hope you took a bit of time for yourself this weekend! Thank you for all you do for your families and those surrounding you. Your dedication doesn’t go unnoticed!
We have the re-test of our burpee challenge on Tuesday — make sure to look back on your previous score/notes in Wodify, and aim to beat it! Progress always feels good; logging scores is a great way to give yourself that extra motivational push you might need from time to time. Please be sure to hold to our movement standards every time, in every workout — it’s the only way to measure and see true progression in your fitness.
Looking ahead … we will have a holiday workout on Friday, July 3, at 7 a.m. (no other scheduled classes that day), and the gym will be close on Saturday, July 4. Happy 4th of July!!
This week is a clean blend of snatch stamina, press volume, deadlift work, upper-body endurance, and engine output. Monday opens with a snatch complex into a classic power snatch + TTB + squat burner, so athletes need to stay sharp on positions and keep the midline from folding under repeated cycles. Tuesday is our burpee challenge up top, then strict press + push press for quality strength volume without a separate lift block. Wednesday is all about running under pressure with a heavy deadlift set in the middle, then a short-repeat 400-meter run piece that exposes pace control and grip discipline. Thursday turns into upper-body stamina and core with bench press strength, then two rounds of GHDs, box step-ups, and push-ups that will punish sloppy pressing and poor pacing. Friday is a version of “Jackie,” row + thruster + pull-up grind, with the second half of the workout designed to expose who can keep moving when breathing gets ugly. Saturday is a partner engine day with a big run and devil’s press AMRAP, then a separate clean-building strength piece to finish.
**This Week’s Workouts:**
**Monday
Snatch deadlift + power snatch + OHS and Air squats/TTB/Snatches
**Tuesday
Burpee test and Strict press + push press
**Wednesday
Run/DL and Strict pull-up work
**Thursday
Bench press and GHD/Step ups/Push ups
**Friday
Row/Thrusters/Pull-ups
**Saturday
Partner workout! Run/Devil’s press
