CFW Weekly Update for October 6, 2019


Lots of great stuff happening at the gym this month:

  • Move for Mental Illness Awareness Week this week, October 7 – 11
  • Save the date!  the Open starts this Friday October 10th
  • Thanksgiving Team WOD on Monday October 14th at 10am



This week we have Hang Power Cleans on Tuesday, Overhead Squats on Wednesday, and Strict Press on Saturday.

Monday we have a Bodybuilding(ish) Workout and Core Finisher.  Warmup starts with Lower Body Mobility and moves to UB Pull and Squat prep.  Prep is Pullup and Thruster Review.   Workout is Wtd Pullup and Thruster intervals, increasing in weight.  Finisher is Rotational core accessory and Jefferson Curls.  Extra Credit is Lat and Shoulder Mobility.                     

Tuesday is Hang Power Cleans and a Breathe & Burn Workout.  Warmup is Glute and Hinge focused.  Hang Power Cleans are Building to a Heavy Single in 12 min.  Prep is Toes to Bar Review.   Workout is Power Cleans and TtB with a Shuttle Run every 2:00.  Extra Credit is Aerobic Flushing.                     

Wednesday it’s Overhead Squats and a Breathe & Burn Workout.  Warmup is Hot Potato and Shoulder Stability prep.  Overhead Squats are Building sets for 15 min.  Prep is Wallball and Burpee over Bar Review.   Workout is Descending reps of OHS, Burpee over Bar, and Wallballs.  Extra Credit is Lower Body Accessory.                     

Thursday will be a Heavy Breathing Chipper.  Warmup is Partner Mobility and General Movement prep.  Prep is Kb Snatch and Doubleunder Review and Practice.   Workout is a Long and Breathy Chipper with mixed movements.  Extra Credit is Lower Body Mobility.                     

Friday is a Heavy Breathing Workout and a Core Finisher.  Warmup is Hot Lava.  Prep is Db Snatch and Burpee Box Jump-over Review.   Workout is Ascending reps of Db Snatch with Burpee Box Jump-overs in between.  Finisher is Strict TtB and Wtd Plank.  Extra Credit is Arm Accessory.                     

Saturday is Strict Press and a Breathe & Burn Workout.  Warmup is Indian Run and General Movement prep.  Strict Press is Building Sets for 15 min.  Prep is CTB and Push Press Review.   Workout is 15 min of Pullups, Barbell, and Running.  Extra Credit is Aerobic Flush and Mobility.      



Monday –  Butt Camp; Back squat, Bulgarian split lunge, single leg hip thrusts, reverse deficit lunge, side lying abductions

Tuesday –  Partner Workout; pull ups, push ups, body builders, wall balls, KB swing, run

Wednesday –  Core / Cardio; Death by shuttle run, strict toes to bar, bench med ball v-up, weighted side bends

Thursday – Strength / Cardio; BB glute bridge, DB shoulder press, DB bench row, deadlift, run/row/skip

Friday –  HIIT; KB swing, push up sit throughs, bike/row, box jump, plate G2O, jumping pull up, burpees, sled pull