What a great week, CFD! We simply have the BEST community. Thank you to those who joined us for Monday’s Veterans Day workout, “Chad.” It was great to see so many people push through the WOD together. Thank you for all your red and blue school spirit this week, too! The Slinger High School football team is headed to the state championship game in Madison this Friday — keep the energy going! A special shout out to CFD member Tanya’s son, Connor, who is a senior on the football team. Best of luck boys!
Our CFD apparel store is currently open — orders are due by Nov. 19 (Tuesday). Check out the link for some CrossFit Develop clothes! Click here: https://www.storessimple.com/beeseenpromotions/groupproducts.php?prodgroup_id=19583&prodgroupbypass=true
This week will be deload week for our strength cycle. The week of Nov. 25, we’ll be testing our heavy one-reps in back squat, deadlift and push jerk. After our current cycle ends, we’ll be taking a one week break, and our new strength cycle will begin on Dec. 9.
It looks like an awesome week of programming, so let’s get to it. Monday, we have another multiple-set AMRAP where tempo and intensity increase as we attack shuttle runs and quick-set bodyweight movements. On Tuesday, it’s a solid push-pull combo that will have bodybuilders’ eyes lighting up. On Wednesday, it’s the middle of the week, meaning it’s wall ball, burpee box jump-over day; buckle up and enjoy the ride. It’s back on the cardio for Thursday with our favorite machine, the air bike. Friday, it’s a solid interval triplet where we have rowing, gymnastics, and weightlifting all in one. Saturday, we have a fun repeat, and this partner chipper is no joke, especially when they get to the burpees.
Have a great week, CFD!
Here are the workouts of the week:
Monday – Deadlift (6×2) and shuttle runs/pull-ups
Tuesday – Hang squat clean + push press and cleans/bench press
Wednesday – 30 minutes of cardio conditioning 😉
Thursday – BMU skill work and bike/DUs
Friday – Back squat (6×2) and row, TTB, snatch
Saturday – Partner workout! (Looks so fun!)
Sunday – Open Gym
