Great job continuing to get your workouts in during this heat, CFD! We’ve had the fans working overtime the past couple weeks. 🙂 It’s been SWEATY. Training in all four of our Wisconsin seasons helps you become a more well-rounded, fit athlete! Don’t let your fitness and health goals slip simply because it’s summer. You deserve to feel good!
We had a fun partner workout this past Saturday — it was another one of those days where I felt truly thankful to be a part of CFD. After the workout, I was spending some time talking with a new drop-in (welcome, Carrie!), and while I was preoccupied, you all picked up the entire gym – we had tons of equipment outside, and you put it all away together. That would have taken me a half hour to do alone, I appreciate you! I love seeing you all work hard together and laugh with each other, that’s what CrossFit is all about.
Don’t forget our Bring a Friend Week is coming up! Aug. 11 through 16, any of your family members, friends, acquaintances or strangers 😉 may try out CFD for free. Friends can register for their class(es) by clicking here. We can’t wait to welcome some new faces!
Let’s take a look at this week …
Starting on Monday, athletes will have their hands full with three couplets that will test their shoulders and core stamina. Tuesday will be a simple yet effective workout, featuring a steady 5-round series of lunges and burpees. For Wednesday, it’s multiple sets of 5:00 AMRAPs with some running and gymnastics. Thursday will be one of those “looks simple on paper” workouts, but it’s harder than you think if you stay aggressive. Then, we have our barbell conditioning piece for Friday, which is always a challenge. Saturday’s partner workout will feature running together and syncing up with wall balls while tag-teaming a descending rep scheme of handstand push-ups.
Workouts of the week:
Monday – Snatch + snatch balance; Row, TTB, OHS
Tuesday – Deadlift (2×1) + bounding jump; Lunges, burpees
Wednesday – Handstand walk/hold work; Run, BMU or C2B, wall walks
Thursday – Front squat (2×1) + box jumps; DUs, air squats, GHDs
Friday – Bike/C+Js; Shock Method bench
Saturday – Partner workout! (Run, wall balls, HSPUs)
Sunday – Open Gym
