Happy 4th of July, CFD! What a beautiful week of summer weather we’ve had. I hope you all enjoyed some time with family and friends over the holiday weekend — lots of swimming, boating, hanging out on lakes, grilling out, laughing with people you love, AND of course, WODs at CFD!
A quick note about the blog — I typically try to have it posted by Sunday afternoon/evening. If you don’t see the post by that time, click refresh on the page you have open, close and re-open tabs, or clear the cache in your phone (under Settings). At least one or two people ask me each week, “No blog?” and the answer is almost always, Clear your phone. 🙂 (I don’t mind people asking me, I just feel bad when people think it’s not up!)
We have an exciting announcement coming up this week about our 2nd annual Bring a Friend Week! 🙂 This event was a huge success last year — we’re so excited to offer it again. Mark your calendars — our Bring a Friend Week will be Aug. 11-16. The entire week will be free for anyone who would like to try CrossFit, CrossFit Kids, Barbell or simply come see what CFD is all about! Think about who you might extend the invitation to — who in your life may be waiting for you to invite them to CFD? Sometimes, all you have to do is ask. There will be membership discounts for any “friends” who end up joining, as well as the referring friend!
Let’s look at this week …
On Monday, the athlete’s lower body will undergo a quick spin cycle, and whatever time remains in the 15:00, they will compete to accumulate as many meters as possible. For Tuesday, we have a buy-in and cash-out 800-meter run with a gymnastic shoulder endurance smack dab in the middle. The middle of the week is our Barbell Conditioning piece, and remember, the weight is based on percentages, so make sure to stay within your numbers. For Thursday, we have a straightforward partner workout where breathing, pacing and communication must be precise. It’s all upper body on Friday as athletes will grind through a bicep/tricep wrecker, where muscle endurance will be put to the test. Saturday’s partner workout will be a fun mix that has a little bit of everything.
Workouts of the week:
Monday – Squat clean + front squat + push jerk; Lunges, BJOs and cardio
Tuesday – HSPU work and run, TTB, wall walks
Wednesday – Row, snatches and Shoulders Mini Pump
Thursday – Deadlift/Broad jumps and Partner workout! (bike, synchro burpees to bar)
Friday – Front squat/box jumps and rope climbs, ring push-ups
Saturday – Partner workout! (GHDs, DUs, cleans, wall balls)
Sunday – Open Gym
