Our second annual Bring a Friend Week has come to a close — thank you to each and every one of you for either bringing your friends, or making our friends feel welcome! There was one particular morning this week where we had a handful of friends in our 4:15 class. Looking at their faces during chalk talk, you could tell they were a bit unsure and intimidated. We ALL know how hard it is to walk into an established community of people, much less a community where you know you’re going to be pushed hard and try something new. By the end of class, all of the new friends had a complete switch in their demeanor — they were happy, relaxed, they felt included, they worked hard and they had a great time. That’s because of YOU! The coach can help set the vibe of each class, but it’s also in the hands of the community. No one deserves to feel excluded, left out or as if they don’t belong at CFD — it’s my hope that every person who walks through our doors feels better about themselves when they leave. Thank you for being the best, CFD!
This week is deload week, and we have some really fun workouts coming up. School is starting for some this week, and then the rest of us start after Labor Day! Fall is just around the corner, and that’s when lots of people get back into their routines. We’re excited to get back to a bit of normalcy after an exciting summer.
Some of you may have seen CrossFit’s new marketing campaign called, “CrossFit is the Cure.” It’s bold and unapologetic — I like it. We’ll be sharing some statements from this campaign via our own social media, let us know what you think! I loved this excerpt from James Clear (author of Atomic Habits) …
“One of the most effective things you can do to build better habits is to join a culture where your desired behavior is the normal behavior.” CrossFit isn’t just programming; it’s a culture engineered for behavior change. You show up, and you’re surrounded by people who care. Who cheer for your deadlift. Who ask where you’ve been when you miss class. These cultural leaders don’t just preach; they walk the walk and share in your struggle and effort. They dedicate their lives to a mission of helping people become healthier.
Let’s look at this week …
Monday is a true leg grinder, get those quads ready. 😉 Tuesday will be a three-set workout with three quick, short rounds back and forth, where athletes will aim for consistency across the board. Buckle up for Wednesday as we grind through eight sets of fast-paced thrusters and burpees with a 1:1 work-to-rest ratio. Thursday’s workout is a steady grind of consistent running and climbing deadlift reps. Athletes will be challenged on Friday with holding a steady pace on the rower while navigating through some high-skilled gymnastics. Saturday’s partner workout will be a high heart-rate mix, incorporating a solid bi’s and tri’s pump for partners.
Workouts of the week:
Monday – Jump rope skill session; Bike/lunges/DB box step overs
Tuesday – Power cleans/GHDs; Upper body mini pump
Wednesday – Thrusters/burpees over bar; Deadhang hold and Handstand hold work!
Thursday – Running/deadlifts; Glutes mini pump
Friday – BMU skill work; Row/BMU/HSW/Wall walks
Saturday – Partner workout! (Bike/DB hang power cleans/DB bench)
Sunday – Open Gym
