We’re halfway through January and we all made it past the official “Quitters Day” 😉 … how are your resolutions and goals coming along? How good does it feel to know you’re sticking to a goal you truly want for yourself? If you ever feel like giving up, remember … succeeding feels SO much better.
January also means lots of illnesses are circulating our community! A friendly reminder to wipe down + sanitize your equipment after each use, and wash your hands to help stop the spread of germs. Give your body the rest it needs if you’re fighting something off — rest is essential to recovery.
Let’s take a look at this week’s workouts …
On Monday, we kick off our lungs with anaerobic Metcon to test our willpower and pacing abilities. On Tuesday, we have another high-effort, 6-set interval for athletes to start strong and try to maintain their effort across sets. It’s chipper time on Wednesday with a grip-intensive couplet where athletes are always holding onto a bar. Thursday introduces something a little different, resembling a bodybuilding-style workout for our members. Ensure the weight is comfortable so you do not reach the point of muscle failure. For Friday’s Open workout, we have 12.4 on the schedule, a real chipper challenge that requires grit and determination. On Saturday, we will perform another 4.40 workout, where we go back and forth with a partner while one person completes a grippy 4:00 AMRAP and the other rests.
Have a great week, CFD!
Here are the workouts of the week:
Monday – Tempo front squat and bike/KBS
Tuesday – 5 sets of cardio and RMU/Strict pull-up work
Wednesday – TTB/Snatches and Mini Pump (glutes and shoulders)
Thursday – Tempo bench press and push-ups/renegade row
Friday – Power clean + push jerk and CF Open Workout 12.4
Saturday – Partner workout! (Deadlifts, hang power cleans, STOH)
Sunday – Open Gym
