CFW Weekly Update for October 13, 2019
Lots of great stuff happening at the gym this month:
- Thanksgiving Day Team WOD October 14th at 10 am, all other group classes cancelled that day
- Week 2 of the CrossFit Open, on Friday, with make-up day on Sunday
Monday we have our Thanksgiving Team WOD at 10 AM
Tuesday is Power Snatches and a Breathe & Burn Workout. Warmup is Running and Junkyard Dog. Power Snatches are Building to a Heavy Single in 12 minutes. Prep is Doubleunder Review. Workout is Descending reps of Power Snatch and Doubleunders. Extra Credit is Shoulder and Glute Accessory. Goal: <12:00.
Wednesday it’s a Heavy Breathing Workout and a Core Finisher. Warmup is 8 minutes of mixed movements. Prep is CTB/Kipping Pullup Review and Practice. Workout is Small Sets of CTB Pullups, Burpee Box Jumps, and Wallballs for 20 min. Finisher is Rotational Core Work. Extra Credit is Mobility. Goal: 10+ Rounds.
Thursday will be a Heavy Breathing Workout and Knee & Hip Finisher. Warmup is Musical PVC Pipes and Turkish Getups. Prep is Rowing Review and Rowling. Workout is Four 4 min AMRAPs with 1 min Rest in between. Finisher is Knee & Hip Prehab. Extra Credit is Aerobic Flushing and Shoulder Mobility. Goal: 240+ Reps.
Friday is our Open Workout – 20.1; Details to come on Thursday
Saturday is Pullups and a Muscular Burn Workout. Warmup is Medball Focused with a Partner. Pullups are Build to a Heavy 2 Wtd Pullups. Prep is Movement Review. Workout is 5 Rounds of Strict Pullups, Situps, and Air Squats with a Run in between In Partners. Extra Credit is Aerobic Flushing and Mobility. Goal: <25:00.
Monday – Team WOD
Tuesday – Cardio; Run/Bike, Wall Balls, Jumping pull-ups, Thrusters
Wednesday – Upper body; Bench press, Pull-ups, Bench dip, Tricep curls, DB Shoulder Press, Ring row
Thursday – Cardio; Run/Row/Bike, Burpee broad jumps, Bear crawl, Crab crawl
Friday – Leg day; BB glute bridge, Squats, Step ups
Saturday – Parnter workout; Burpees, Partner resistance run, Push-ups, Goblet squats, Ring rows