October is here, and it’s time to put in some work! On Monday, we’ll be doing an “Open Type” AMRAP workout, where the challenge is to maintain a continuous effort throughout rounds and reps. Tuesday will feature another cardio-focused workout aimed at pushing the pace, recovering, and maintaining intensity. Wednesday will be the highlight of the week with two intense 3-round workouts. The first workout will involve light bar/high box jumps, while the second will include low box jumps and moderate to heavy barbell. Thursday’s workout will consist of a tough 5-set gymnastic challenge, pushing athletes to deliver consistent performances. On Friday, we’ll be alternating between leg and chest exercises as athletes work through a chipper-style workout. Finally, Saturday’s partner workout will involve athletes working hard at separate stations, switching between movements, and repeating for multiple sets with rest in between.
We’re seeing some new faces in our classes and in On Ramp, welcome to all those stepping through our doors for the first time! We can’t wait to see how CFD helps and changes you. 🙂
There’s been a bit of chatter about Sober October … if you’re pushing yourselves outside of your comfort zone with this challenge, we’re proud of you! Progress over perfection. Stay tuned to our social media for a few members’ perspectives on this challenge!
We recently announced Bring a Friend Week. During the week of October 14-19, our members can bring a friend (or several friends!) to try out our classes for a week. It’s free! Maybe it’s a family member, a spouse, a neighbor, a friend, or an acquaintance who has shown curiosity about CrossFit. It could be someone you think would love our community or our workouts!Â
If your friend tries out CFD and then purchases a recurring membership (3 times/week or Unlimited), you will receive $50 off your next membership billing cycle. Yes, you can stack! (For example, if you bring three friends who purchase memberships, you’ll get $150 off. We’ll rollover if needed.) And … your friend will get $50 off their first monthly recurring membership as well. Saving money + helping people live healthy = THE BEST.
Have your friend(s) register/sign up for their free class(es) here: https://tinyurl.com/5c7jpufr
Have a great week, CFD!
Here are the workouts of the week:
Monday – Power clean + front squat + push jerk (1×3) and 14-min AMRAP
Tuesday – Strict HSPU work and bike/run!
Wednesday – Back squat (6×4) and snatches/box jumps
Thursday – Row, pull-ups, HSPU
Friday – Deadlift (6×4) and bench press WOD 🙂
Saturday – Partner workout! (lots of fun things)
Sunday – Open Gym
