Happy Sunday, CFD! Who’s excited for some 60-degree weather on Monday? 🙂 We’re in the home stretch, warmer days are coming!
Amazing work this week on 25.2! We saw a lot of grit and determination on a workout that felt a bit harder than expected. We also saw progress on doubles, pull-ups and bar muscle-ups. Let this be a great reminder to you all — you ARE capable of more than you think! If you’ve been one to shy away from doubles in workouts but you pushed through them in the Open WOD, it’s time to start doing them in regular workouts, too. 😉 (Yes they’re harder and expend more energy, they’re meant to!) If you’ve been one who has put pull-ups on the back burner this year, but you got through them in the Open workout, let’s continue working on that strict strength! The Open is a great reminder of what you’re truly capable of. Your bar is set — you can do this!
A friendly reminder in case you missed it last week — we now have a third Barbell class at 5:30 p.m. Mondays! We also have an additional CrossFit class at 5:30 p.m. Wednesdays. Come join us!
We have a fun little max effort 1000 meter row on Monday! This will be a great opportunity to get some rowing tips and practice in before our third (and final) Open workout on Friday. Will rowing show up in the Open? Who knows! Monday’s 1K row will be a great community builder, too. Let’s see where you’re at!
Let’s get to this week’s programming …
It’s Monday and it’s time for something different. We have a descending ladder of heart-pumping jump rope, dumbbell press, and some grip intensive rope climbs. After the dust settles, athletes will attack a 1000 meter row challenge! Tuesday will be fun as we work through three, two-round workouts that descend in reps but go up in skill. For Wednesday, it will be a “Just Move” type METCON where the focus will be grinding through an ascending AMRAP. It’s all the machines for us on Thursday — athletes will try to fight pacing and heavy breathing on two triplets. Friday is 25.3, our last Open workout of the year! Saturday’s partner workout will require teams to be strategic and communicate through a grueling chipper.
Have a great week!
Here are the workouts of the week:
Monday – DUs/DB push press/Rope climbs and 1K row
Tuesday – Paused front squat (1×2) and Snatches/burpees
Wednesday – Box step ups/GHDs and skill review
Thursday – Deadstop shoulder press (1×2) and cardio
Friday – 25.3 … our last Open workout, let’s go!
Saturday – Partner workout! (Bike/farmer carry/snatches/muscle ups)
Sunday – Open Gym
