We hope you all had a wonderful Easter weekend with your family and friends! Thank you to those who came to our Easter holiday workout on Saturday — it was great to see so many family members join us! There’s nothing better than pushing through a workout with friends by your side. Our next holiday WOD is a big one — Murph! (Memorial Day) Saturday’s WOD was a perfect introduction and prep for Murph. Memorial Day is two months away, be sure to keep your pull-ups and push-ups fresh.
Don’t forget: Our new schedule begins this week with an added 5:30 p.m. class on Mondays and Wednesdays. All other classes in our schedule remain the same.
April is going to kick off our next strength cycle, and it’s all about VOLUME!
We are going to be working higher rep strength sets for the Overhead/Front Squat + Bench Press. This strength cycle will culminate with a 3-Rep heavy attempt to see how much volume work has paid off.
This cycle should be thought of as building muscular endurance, which will carry over into workouts, so even if you are not lifting weights that are as heavy as our last strength cycle, there is still growth happening, I promise!
Some other highlights include our April benchmark: The Filthy Fifty, a new Hero workout, a return of the benchmark Ava, and our retest of dun dun dunnnn, Death Row!
We have a few events coming up that several CFD members are participating in, including the Milwaukee Half Marathon April 13, and Festivus Games in Waukesha April 20. If you’re interested in cheering on our members during these events, mark your calendars! We’re excited to see you all compete.
Have a great week, CFD Family!
Here are the lifts of the week:
Monday – Rope climbs and 25-min EMOM
Tuesday – OHS/Front squat and Metcon
Wednesday – Rowing! 🙂
Thursday – Tempo deadlift and Metcon
Friday – Bench press and Metcon
Saturday – “Holleyman”
Sunday – Open Gym
