Happy April! Oh boy this year is just flying by!!!!
Coming this weekend is the Fit for Kids event. We will be holding the Rx Annabelle WOD for our daily workout in all classes this week. On Saturday we will host the Community version of the Annabelle WOD starting at 10am. This is a free for all event so please feel free to bring all your family and friends in to CFD and support this critical work in our communities.
We are going to be wrapping up our Oly cycle this month as we continue the program and progress through the full lifts, getting volume in Squat Snatches and Cleans as well as building to some Heavy (90-95%) loading. With a De-Load Week 7, we will again focus on light weight and positions before going for those big Heavy 1-Reps on the 8th week (4/18) of the cycle. Some of the workouts and Benchmarks that we will be getting to will capitalize on this increased amount of weightlifting, “D.T.” and “Cloudkicker”. We will also be celebrating Jason’s daughter, Ava’s, birthday with the yearly workout “Ava” on 4/21! This is a definite NCFIT staple and Benchmark! Each of these workouts needs a high level of barbell proficiency. There’s no better time to get after these than during this March/April weightlifting focus. The Benchmark list, in relation to March is smaller on paper, but the culmination of all of the Oly work will be the most fun Benchmarks of the month as we build to those all exciting Heavy 1-Reps! We can’t wait to see our community thrive after all the work they’ve put in!
Let’s go get it CFD!!!
March/April Olympic Lifting Cycle
WEEK 5 (3/28)
Squat Snatch (5×2)
Clean Pull + Power Clean (5×2)
Split Jerk (5×2)
WEEK 6 (4/4)
Snatch Pull + Power Snatch (3×1, Heavy)
Squat Clean + Jerk (3×1, Heavy)
Back Squat (5×3)
WEEK 7 (4/11)
De-Load
WEEK 8 (4/18)
Heavy 1-Rep Snatch
Heavy 1-Rep Clean and Jerk
Announcements:
Fit For Kids Charity WOD
We are partnering with the Lakeshore Regional Child Advocacy Center to host the Fit For Kids Charity WOD April 1st and 2nd . You can register for this event by following the link below. We will be performing the workout “Annabelle” in classes all day on Friday the first or April. So why not sing up! You’ll be doing the workout anyway. 😉 We will also open our door for anyone in the community to participate at 10 o’clock on Saturday morning. This is a free for all event.CFD will match the registration fee for all of our athletes. That’s right! Let’s support this work together! You register and pay and we’ll make a matching donation to the LACAC.
We hope we can get a great turnout for this event and help support this critical work in our community. Thanks for your evolvement CFD!
Registration Link:https://docs.google.com/forms/d/e/1FAIpQLScZduom8Rzg5yH_1TsOWtapfSXHTtkPhBOrlSKnApiCwu_5_g/viewform?usp=sf_link
Four-tified
Four-tified will be held on Saturday, May 7th 2022. This is the next big thing after the open all! We’ll be releasing more info as the event get closer but for now start thinking who you want on your team of four! This event is awesome and you’re for sure gonna want to be part of it. We can’t wait!!!
Please use the below link to get registered today!
four-tified2022.wodifyarena.com
Here are the lifts of the week:
Monday – “Resting Bike Kelly”
Tuesday – “Nichole”
Wednesday – Squat Snatch then “Ingrid”
Thursday – “White”
Friday – Fit for Kids WOD all day in classes “Annabelle”
Saturday – “Leading Ladies”
Sunday – Open Gym
