Thank you to those who joined us Friday morning for our Fourth of July holiday workout! It’s workouts like those where the community gets us through. It was a long, tough, challenging grind. I saw a post on social media this past week that I loved. It was called, “The Cheat Code of Accountability.” I’m going to share it below …
“When you walk into a CrossFit class the decision is already made. The coach is there. The athletes are there. The workout is on the board. You do not have to negotiate with yourself about whether to do the hard thing. You just have to show up. The environment does the rest. That shared accountability is not a bonus. For most people it is the reason it actually happens.”
I think CrossFit works because of the community. Showing up for these workouts never really feels like something I “have” to do; it’s become part of my days, something I “get” to do. The best part of belonging to CFD is all you need to do is walk in the door. We’ll take care of the rest.
**This Week’s Workouts:**
This week has a big mix of gymnastics, conditioning, lifting and partner work.
**Monday** opens with a running and bar muscle-up workout where athletes must complete the gymnastics sets unbroken or take penalty runs. This is a skill and strategy piece. Athletes need to choose a bar muscle-up or pulling option they can realistically hold under fatigue, not just survive.
**Tuesday ** is a 20:00 AMRAP with double unders, single-arm dumbbell push press, sit-ups, and bike calories. The goal is steady movement and smart shoulder management. Athletes should stay smooth on the rope and avoid turning the dumbbell push press into a grind too early.
**Wednesday ** brings the Olympic lifting focus with 8 sets of 2 squat snatches, building to a moderate-heavy set. The workout follows with two fast pieces: Overhead squats and toes-to-bar, then lateral burpees over the bar and toes-to-bar. This is a big overhead and midline day where movement quality has to stay high under speed.
**Thursday ** starts with 5 sets of 5 bench press, building each set, then moves into descending hang power cleans and push-ups after every set. This workout is simple but heavy on upper-body stamina. Athletes should break the cleans before they have to and keep push-ups clean from the start.
**Friday** is a sprint-style row and wall ball test before building to a 1RM back squat on a 15:00 clock. The first piece should be aggressive but not reckless. Athletes need to finish the row/wall balls with enough composure to safely lift heavy after the 12:00 mark.
**Saturday** is “Team Roy,” a partner version of the hero workout with deadlifts, box jumps, and pull-ups. One partner works through a full round while the other rests, so each round should be fast and repeatable. Loading, pull-up volume, and the 3:30 round cap should guide scaling.
