Please make sure to read the email that was sent out in regards to some policy changes at CFD. If you have any questions, please reach out.
Barbell is now offered on Sunday mornings as well as Saturdays and Open Gym has been moved to 10-noon on Sundays.
Other than that, we are halfway through our strength cycle and hitting some baseline testing. This is a big week CFD! Lot’s of exciting workouts and weights are starting to get heavy.
Have fun with it CFD!
Here’s what’s left of our strength cycle:
July/Aug Wendler Cycle
Week 5 of 9 (7/26) – 3×5 (Increase Training Max) (@65%-75%-85%)
Week 6 of 9 (8/2) – 3×3 (@70%-80%-90%)
Week 7 of 9 (8/9) – 1×5/1×3/1×1+ (@75%-85%-95%)
Week 8 of 9 (8/16) – 3×5 (@40%-50%-60%)
Week 9 of 9 (8/23) – Heavy 1-Rep Retest
Announcements:
Develop Within
That’s right all! Our internal competition is back! This year we will be holding Develop Within on October 2nd. It will be an individual competition with four divisions. Male/Female both Scaled and Rx. Block the date off in your calendars! You won’t want to miss this one!!!
There will be more details to come but for now just set the date aside. We will have a minimum participant requirement for each division in order to make this event happen. We will once again be accepting a cash only entry in order to keep this event as cheap as possible for all of you. No matter what level you are at there will be some way you can participate in this great event. We will be in need of athletes, competitors, and judges. This is a great time to push your limits and understand what you are truly capable of in the comfort of your own gym and with your CFD family.
Here are the lifts of the week:
- Monday – BSQT
- Tuesday – Strict Press
- Wednesday – Deadlift
- Thursday – Active Recovery
- Friday – “NCMETCON BASELINE I.I & I.II” – 1 Mile Run then Row – BMU, HRPU’s, Air SQT
- Saturday – “NCMETCON BASELINE III.I & III.II” – 1RM GTOH – DU’s and GTOH
- Sunday – Open Gym
