What a fun weekend, CFD! Thank you to every member who came out to either compete or support us in the 2025 Milwaukee Fire Truck Pull! It was a beautiful day spent competing for a great cause. We know it’s not easy to find an open weekend, we appreciate you taking the time to hang out with the CFD community! A huge thank you to Reliant Fire Apparatus for being our sponsor, you are the reason we were there!
Continuing on in the spirit of competitions, we have six CFD members who will be competing in the Ragnar Relay this coming weekend in Wausau. Best of luck to Coach Sarah, Amanda Sacks, Jon Sacks, Megan, Mari and Becky S. — they’ll be camping and running approximately 120 miles! We can’t wait to hear how it goes, you all are incredible!
A few housekeeping items … as cold and flu season is upon us, please continue to remember to wipe down all your equipment after every workout. Please put your equipment away, unless a member of the next class asked you to leave it out for them. If you’re showering at CFD, please remember to be respectful of the next person using the shower — rinse the shower when you’re finished, spray it with cleaner, and take any towels or washcloths with you. Thank you for your help in keeping CFD a place we all feel healthy and comfortable!
Let’s take a look at this week’s workouts …
This week, we have the Everyday Hero Service Cup workouts lined up. Monday is a grueling 6-round lower-body workout that requires athletes to spend a significant amount of time with their dumbbells. Tuesday’s workout is all grip and rip through consistent calorie rowing and increasing farmer carry distances. For Wednesday, it’s not Fran, but it could be worse as we try to stay aggressive through descending reps of thrusters and burpees. We have a steady monstructural reset workout scheduled for Thursday to facilitate a good active recovery before we light it up on Friday. To end the week, it’s barbell cycling, squatting, and gymnastics all smashed into a fast-paced 10:00 AMRAP. Saturday’s team workout is a short session of sprint work and AMRAP intervals for partners.
Workouts of the week:
Monday – Back squat + bent over barbell row and DB box step overs/DB snatches/DUs
Tuesday – Ring pull-up/ring muscle up work and row/farmer’s carry
Wednesday – Squat clean + front squat + jerk and thrusters/burpees over bar
Thursday – Deadlift + seated Arnold press and bike/row/run
Friday – Snatch balance + sots press and hang C+Js/back squat/TTB
Saturday – Partner workout! (Rope climbs, HSPU, ski/row)
Sunday – Open Gym
