Memorial Day is here, CFD — we can’t wait to see you all at our annual Hero WOD, Murph. The gym will open at 7:30 a.m. on Monday, May 29. We’ll start the WOD at 8 a.m. Remember, all family and friends work out free! The more people, the better. All fitness levels welcome. We’ll also do a cookout after the workout. (Sign up is in our Members group.)
This week will be deload week. We’ll be getting our bodies rested for our 1 rep retests on deadlift, back squat and push press, beginning the week of 6/5. As we move into June, we will see some basic kipping gymnastics skill work 1-2 times a week that will involve either the Pull-Up/HSPU/Muscle-Up. This will be reflected both in dedicated skill sessions and workouts. We will also have 1-2 Oly positional days to get us ready for our Oly cycle coming up in July. These days will be labeled as strength, but loading will stay light to moderate to allow us to focus intently on position.
Please check out the schedule change down below.
Have a great 3-day weekend, CFD!
Wendler Cycle (5/1-6/11)
- Week 5 (5/29-6/4)
- Deload Week
- Week 6 (6/5-6/11)
- 1 Rep Retest Deadlift/Back Squat/Push Press
Announcements:
Memorial Day Schedule
Sunday 5/28 – Normal Schedule, Open Gym 8-10 a.m.
Monday 5/29 – Murph WOD starts at 8 a.m., Gym will open at 7:30 a.m., there will be a social afterward.
Tuesday 5/30 – Normal schedule resumes
Here are the lifts of the week:
Monday – Murph (8 a.m. workout)
Tuesday – METCON
Wednesday – METCON
Thursday – Deadlift
Friday – Push Press
Saturday – Back squat and METCON
Sunday – Open Gym
