This coming week looks like some really great, hard work. We have some one-rep tests and some challenging workouts. I can’t wait! If you love the longer, grind-style WODs, you won’t want to miss Monday and Saturday. If you love a fast, hard EMOM, we’ll see you on Thursday. 🙂
Saturday’s WOD reminds me of the types of workouts we typically do on holidays. It’s a chipper consisting of 22 movements to honor the 22 veterans we lose each day to suicide. To learn more about the “Mission 22” workout, register, or donate, please visit: mission22.org/mission-22-wod
We have a new strength and gymnastics cycle beginning Oct. 27! I was looking ahead a bit and it’s exciting to see some movements we rarely do thrown into these cycles. Dead hangs, handstand shoulder taps, single leg toes to bar, freestanding handstand hold practice, one arm dead hangs, barbell ab rollers … how fun is this?? Constantly varied functional fitness — we never get bored at CFD. 🙂
Let’s check out this week’s workouts …
To start this week, it’s a grind on monostructural intervals for athletes to attack. On Tuesday, we’ve seen these before, with two fast-paced AMRAPs, where we fight to maintain consistent reps/sets with a high heart rate. For Wednesday, it’s a bike with high-skilled intervals. Thursday will probably be the most challenging for athletes to complete. (Please ensure that adjustments are made as soon as possible.) Friday is just about getting the work done and holding on through this descending rep scheme posterior leg drive. On Saturday, it’s our Mission 22 workout, which involves a long list of movements!
Workouts of the week:
Monday – A long workout, come sweat it out with us after the weekend!
Tuesday – One-rep deadlift and DB Deadlift/DUs/DB Bench/Box jump overs
Wednesday – Pulling work and Bike/BMU/Burpee pull-ups
Thursday – One-rep clean and jerk and TTB/Push press
Friday – One-rep Back squat and Row/lunges
Saturday – A really good grind! “Mission 22” (This workout consists of 22 movements to honor the 22 veterans we lose each day to suicide.)
Sunday – Open Gym
