Congrats to the 9 CFD ladies who competed at Festivus Games this past weekend in Waukesha! We’re so proud of you for coming together, stepping outside of your comfort zones and putting in the work at a fun competition! We train every day at CFD, and it’s fun to showcase your skills and compete. Thank you to those who stopped out to cheer on our athletes! We say it all the time, but we simply have the BEST community. We’re grateful for each and every one of you! Who will be the next to sign up for a comp??
Week 6 of our 10-week strength cycle! When building up to your 20-rep weight in the back squat this week, we recommend doing so with 3 sets of 3-5 reps to help prime your nervous system and body. Focus on a deep stomach breath before every lift. It’s not about how fast you can complete these 20 reps, but how consistent you can stay with maintaining form.
This week Wednesday is the last day of our April Ab Challenge! This has been so much fun and a great challenge — thank you to all who have been participating! Let’s finish this month strong and check off those days!
Let’s take a look at this week’s programming …
It’s time for the Mayhem Classic Workouts! These are all versions of the workouts performed at the event and have been altered slightly to fit more appropriately in an affiliate setting. Monday is basically a Murph Prep workout without the pulling, which we make up for later in the week. Tuesday’s workout is the finale and reminds athletes that they need to push like their life depends on it. Midline March is on the menu for Wednesday, so adjust accordingly for your fitness/skill level. Thursday is Heavy Isabel, and we want this one to be challenging, but not back-breaking. Then, it’s the thruster/rope climb for Friday, which is always a show, and if you are using the pull-up, it could very well be worse. Saturday’s partner workout is going to be geared toward a recovery-type approach to help members cool it down after the long week.
Have a great week!
Here are the workouts of the week:
Monday – Back squat (1×20) and run/burpees/squats
Tuesday – Ring dip work and bike/BMUs
Wednesday – Core/lunges/HSW and Mini Pump Glutes
Thursday – Squat snatch + snatch grip push press and “Heavy Isabel”
Friday – Bench press and thrusters/rope climbs
Saturday – Partner workout! (cardio) and core work
Sunday – Open Gym
