Test week is here! I hope you’re all rested and recovered after deload week. This week, we’ll be getting after a 3-rep max test of overhead squat/front squat (Tuesday) and bench press (Friday). That third rep should be a struggle — fight through and push yourself, you can do this!
We saw a fun complex in Barbell on Saturday, Rogue’s “Rocket Challenge.” 1 power clean + 1 front squat + 1 thruster + 1 shoulder to overhead. Coach Colin said complexes are an easy way to add variation and spend time in positions we don’t normally spend time in. Barbell is always mixing things up and offering members something a bit different than our typical CF classes — if you haven’t yet, join us at Barbell! All experience levels are welcome.
Optional Murph prep programming has begun. If you plan to do Murph on May 27, please take advantage of the prep work we offer! Murph is an incredible, classic Hero WOD, but also a workout that shouldn’t be taken lightly. We want to set you up for success with this workout, as well as the days to follow.
Family and friends are welcome to join us for our official Murph workout on May 27 — please share this link to get them registered.
Mother’s Day is Sunday — be sure to tell the special ladies in your life how thankful you are for their presence and all they do! A few CFD members will be getting together at Sunday’s Open Gym to do an early Murph. Details are in the CFD Members Facebook group, ask a coach if you have any questions!
Enjoy the beautiful weather, CFD!
Here are the lifts of the week:
Monday – METCON
Tuesday – 3RM OHS/Front squat and METCON
Wednesday – DL + cleans and 15-min AMRAP
Thursday – 28-min METCON 🙂
Friday – 3RM Bench press and box jump WOD
Saturday – Snatches and “MUM-BELIEVABLE”
Sunday – Open Gym (Join a few of our members to do an early Murph!)
