Happy Sunday, CFD! I hope you all had the best weekend. Who’s excited to get back into the gym tomorrow? I know I always look forward to Monday mornings and getting back to my routine after a busy weekend.
Don’t forget: Registration for the CrossFit Open is here! (Click here.) We’re also offering CrossFit Develop Open t-shirts this year. Sign up at the gym! They look super cool. Do you have any specific goals for this year’s Open? Talk to a coach and let us know! We love to hold people accountable and cheer them on. Once you tell someone a goal, it’s far more likely to happen. 😉 We’re about three weeks out from 25.1! Any guesses on what the workout will be?? CrossFit HQ gave a clue that there will be at least one repeat workout this year. It’s a good thing we’ve been doing Open repeats every Friday for several weeks, we’re ready!
We’re still in the midst of heavy cold and flu season — wash those hands and wipe down your equipment after every use. Some of the bugs going around are hitting people pretty hard! We want our community to stay as healthy as possible. If you’re fighting something off, give your body the rest it needs, and we can’t wait to welcome you back when you’re recovered!
It’s been fun to see the energy lately at Saturday morning Barbell and CrossFit. I love seeing people starting their weekends off on such a positive note. If you haven’t been to a Saturday workout in awhile, you should join us! They’re often longer partner grinds that work on pacing and endurance. Who doesn’t love a good push with a friend by your side? THE BEST.
Let’s take a look at this week’s workouts …
On Monday, we’re starting with a challenging workout where athletes will tackle a large set of calories and a fast-paced, 5-round couplet. On Tuesday, we’ll ramp things up with a quick descending triplet that will really put athletes through the spin cycle. Wednesday features another “on the minute” session, but at 2:00, allowing athletes to push their pace on the bike before attempting to lift some heavy weights. Thursday is exciting because, after completing the strength portion, athletes will dive into some functional bodybuilding to help boost their pump. For Friday, we’ll be doing the 13.2 Open Workout, which is another triplet that looks simple at first glance, but that simplicity is what makes it so challenging — it never gives us a reason to stop. Finally, Saturday will consist of a long partner AMRAP, with 1:1 rounds, giving us the opportunity to push hard while still allowing for solid rest to maintain the workout’s stimulus.
Have a great week, CFD!
Here are the workouts of the week:
Monday – Rowing, double unders, HSPU
Tuesday – Tempo front squats and hang squat cleans, burpees, C2Bs
Wednesday – Bike/snatches and HSPU skill work
Thursday – Tempo bench press and bench/v-ups, ring rows
Friday – Power clean + push jerk and CF Open 13.2
Saturday – Partner workout! (DB front rack carry, bike, sled push, air squats)
Sunday – Open Gym
