Hey Everyone! August in Wisconsin let us know who was boss this weekend, that’s for sure! I don’t know about you, but this past week of programming has me ready for a bit of a deload week, which is what we’re about to walk into. Remember that a deload week does not mean “easy,” it is an opportunity to focus on other areas of our fitness outside of heavy lifting. This week we will see high volume workouts with skills we have been building, including pull-ups, double-unders, wall balls, and handstand push-ups.
DEVELOP WITHIN is coming! Register for CFD’s indy competition taking place Saturday, September 24th. Choose to compete Rx or Scaled. Develop Within is a perfect opportunity to get your feet wet if you are interested in doing CrossFit competitions. Not ready or interested in competing? Plan to come out to show your support for your fellow CFD athletes as well as athletes from all over the area.
NCMETCON Weekly August Commitments
- (1) Classic Benchmark Workout
- (1) Gymnastics Push or Pull Strength
- (1) “Rump Pump” Finisher
- (1) Olympic Lifting Day
- (1) Optional Partner Workout
NCMETCON August Benchmarks
- Power Plus Amanda
- Haymaker (Remix of Punch Out)
Announcements:
GYM REMINDERS:
- Aluminum Recycling has arrived at CFD! Please put cans (and cans only) in the blue recycling bin by the front door.
- Be respectful during chalk talk! Whether it is during your class or the following class, chalk talk is a crucial part of CFD classes. Be on time and be mindful of your volume.
- HERO WOD Sunday’s during Open Gym (8-10 am). Open gym is staffed by a coach, but not “coached,” so come prepared to warm-up and workout on your own! Watch for the workout to be posted on the CFD Members facebook page.
Looking to Compete?
Here are some upcoming Competitions in our area!
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
September 24: Develop Within (Individual) CrossFit Develop, Slinger
October 1: Cooler by the Lake Clash (MMM or FFF) Brew City, Milwaukee
LIFTS OF THE WEEK:
Monday: METCON
Tuesday: METCON & skill
Wednesday: “the Hills Have Thighs” Heavy Power Cleans// Barbell
Thursday: METCON
Friday: “Annie” & “Karen”
Saturday: Barbell // Partner Workout
Sunday: OPEN GYM
Heidi Kilbourn
Gym Manager //USAW-L1 //CF-L1
