July is in full swing and we saw some sweaty, tough workouts this week — great work, CFD! You should be proud of the effort you put in day in and day out. We’re seeing a steady flow of new members checking out our gym this summer — thank you for greeting them with a smile and showing them the ropes of CFD! We all remember how much courage it took to walk in the door for the first time. It’s never easy to start something new, and we’re so happy to see our community grow!
Summertime also means our kids are home more. If you’re looking to get the kiddos out of the house for a bit, have them get in some exercise, and help them stay conditioned between sports’ seasons, don’t forget we offer CrossFit Kids every Wednesday at 5:30 p.m.! Open Gym coincides with the Kids class — you can get a workout in while your kids burn off some energy. (Or you can just drop them off and have an hour to yourself.) 🙂 Please contact Kelly if you’d like to purchase a CF Kids punch card.
Week 3 of our 8-week Olympic lifting cycle …
- Week 3 (7/17-7/23)
- Snatch Day
- Hang Snatch – 1×5 (60%) – 1×3 (65%) – 3×2 (70%)
- Below the Knee Snatch Pulls – 3×3 (80%)
- Clean Day
- Hang Clean – 1×5 (60%) – 1×3 (65%) – 3×2 (70%)
- Below the Knee Clean Pulls – 3×3 (80%)
- Push Jerk – 5×3 (70%)
- Overhead Squats – 4×4 (RPE 6-7)
- Snatch Day
Here are the lifts of the week:
Monday – Overhead squat or Front squat, METCON
Tuesday – METCON
Wednesday – Snatch, “Fire and Ice”
Wednesday Barbell – Snatch balance and wide-grip bench
Thursday – 25-minute EMOM
Friday – Cleans, METCON
Saturday – Push Jerk, METCON
Saturday Barbell – Clean and jerk
Sunday — Open Gym
