We have a great week of programming ahead, CFD! This week, we will be doing the workouts the athletes did at this past summer’s CrossFit Games. Of course, we’ll have options and modifications for all! On Monday, there will be a challenging chipper workout that will test your endurance and strategic planning. Tuesday’s workout, “Firestorm,” will require you to maintain high intensity throughout 3 quick rounds. Wednesday’s workout consists of a 5-round triplet with various exercises to challenge your pacing and endurance. On Thursday, there’s a tough shoulder workout called Push-Pull 2.0. Friday will start with a mile run followed by a fast-paced shuttle sprint with an object carry. Finally, the weekend will feature thrusters and increasing difficulty on the pull-up bar. I can’t wait to see you all crush these workouts! It’s a great week to get just a little bit better. 🙂
The energy was high at Open Gym today — we had several members get after the programmed partner workout. Don’t forget there’s always a workout option on Sundays! Just look under “CrossFit” in Wodify.
We’re also at the tail end of our September Mile a Day Challenge — finish this one strong and be proud of yourselves! I hope you’ve all felt the benefits of getting a few more steps in every day. Keep that momentum going, healthy people move. 🙂
We will officially be starting our 9-week strength cycle Sept. 30, with a focus on deadlifts and back squats. The first three weeks will be about getting comfortable with the weight while building up in volume. Things start to get spicy in the fourth week as the weights increase, but reps drop. By the seventh week, athletes will lift 90%+ of their heavy singles for multiple reps. Week 7 and 8 have a percentage range for athletes who may want and have the ability to go a little heavier. Athletes will base their percentages on the last cycle’s “Heavy Singles.”
Have a good week, CFD!
Here are the workouts of the week:
Monday – “Midline Climb” (be ready for rope climbs)
Tuesday – “Firestorm” (bike, burpees)
Wednesday – “Dickies Triplet” (run, TTB, DB snatches)
Thursday – “Push Pull 2.0” (push-ups, row, HSPU)
Friday – “Track and Field”
Saturday – Thrusters, C2B, Front rack carry
Sunday – Open Gym
