Can you believe it’s the final week of June? Summers in Wisconsin always go by so fast. Hopefully you’re finding time to enjoy the weather and soak up some sunshine.
Speaking of sunshine… CFD is very excited to announce the latest addition to our coaching team, Coach Colin. Colin has been a member at CFD for a little over a year, and recently completed his CF-L1. In addition to CrossFit, Colin also has his L1 in Powerlifting. CFD is very excited to welcome Colin on board.
WHO’S READY TO MAX OUT?! We’ve come to our final week in the Wendler 5/3/1 Strength Cycle, and it’s time to see our hard work pay off. Lots of time has been allotted in the schedule for you to find your new maxes in the Bench, Deadlift, and Back Squat. If you cannot make it in on one of the max out days, plan to hit up open gym on Tuesday or Thursday at 6:15 pm, as the gym will be closed on Sunday.
JUNE STRENGTH CYCLE
Week 9 (6/27-7/3) – Heavy 1 Rep Retests
Announcements:
HOLIDAY SCHEDULE:
Saturday, July 2: Barbell 8 am, Holdiay WOD 9 am
Sunday, July 3: GYM CLOSED
Monday, July 4: GYM CLOSED
Looking to Compete?
Here are some upcoming Competitions in our area!
July 23: Midwest Monster + Academy Games (MM or FF), St. John’s Northwestern Academy (use code CROSSFIT at checkout for 20% off registration!)
August 20: Big Wodowski part 4 (FF or MM) Bark River, Delafield
September 10: B3 (FFF) Redemption, Waukesha
September 10: Summer Grudge (teams MMFF or individual) Machine Lab CrossFit, Portage
October 1: Cooler by the Lake Clash (MMM or FFF) Brew City, Milwaukee
LIFTS OF THE WEEK:
Monday: Bench Press Max
Tuesday: Deadlift Max // 13.2
Wednesday: FOREST RUMP (includes running) // Barbell
Thursday: Power Snatch // METCON (skill)
Friday: Back Squat Max
Saturday: Barbell // HOLIDAY WOD
Sunday: GYM CLOSED
Heidi Kilbourn
Gym Manager //USAW-L1 //CF-L1
