Does everyone remember what’s coming up on Sunday (Dec. 14)?? We’ll be doing the Rogue 1,000 lb. Club Challenge! Please join us from 8 to 10 a.m. at Open Gym! You can also compete at a different tier: 500 lbs., 750 lbs., 1,000 lbs. or 1,250 lbs. Select your target weight tier and find your max cumulative total for the following three lifts, in this order …
1 rep max bench press
1 rep max back squat
1 rep max deadlift
Let’s have fun with this, CFD! There’s nothing better than coming together as a community and smashing goals. If you’re not going to be lifting, please come to spectate and cheer each other on! It will be a great morning. 🙂
This week marks the beginning of us testing out something different for Wednesday evenings at CFD — as of Dec. 10, our Wednesday night class will move to 5 p.m., and Open Gym will also begin at 5 p.m. Wednesdays have been a little slow lately, so we’re going to try out this new time for the next few weeks and see how it goes. Please let us know if this time works better (or worse) for you!
We have a great week of programming coming up once again, I’m excited! Let’s take a look at this week’s workouts …
Monday – Sun Devils: All-out intensity for two rounds: Air bike sprints and hang power cleans, back on the bike, capped off with chest to bar pull-ups; rest then repeat. Feel the burn, chase that pace!
Tuesday – Mill Avenue: Push the pace with a 15:00 AMRAP of wall walks, heavy dumbbell bench press, and abmat sit ups. Stay moving, earn every rep!
Wednesday – Papago Park: Triple couplets: Box jumps paired with overhead squats, decreasing weight but increasing volume each round. Legs and lungs on fire, rest 1:1 and hit it hard.
Thursday – Sparky: Big engine workout; long shuttle runs sandwich a tough calorie row. Grind through, no quit from start to finish!
Friday – Hayden Butte: Climb up and down the ladder with heavy power cleans, tacking on double unders after every set. Explosive pulls, smooth transitions, stay unbroken!
Saturday – Pueblo Grande: Partner up for five fast rounds each: Air bike, dumbbell lunges, a short run, and a touch of rope climbing (or strict pull-ups). Sharpen teamwork, leave nothing in the tank!
Workouts of the week:
Monday – Front squat and Bike/Hang power cleans/C2B
Tuesday – Wall walks/DB Bench/Sit-ups and Handstand/grip work
Wednesday – Box jumps/OHS and Accessory work
Thursday – Run/row and landmine accessory work
Friday – Clean and jerk and Power cleans/DUs
Saturday – Partner workout! Bike/DB lunge/Run/Rope climb
Sunday – Open Gym – please join us for the Rogue 1,000 lb. Club Challenge from 8 to 10 a.m.
