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CFW Weekly Update for July 28, 2019

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CFW Weekly Update for July 28, 2019

NEWS

Free Qigong & Bagua Workshop Tuesday at 8pm with Kelly & Kellie.  You don’t want to miss this!  Register here and feel free to bring friends and family.

PROGRAMMING

CF60

This week we have Building Deadlifts on Monday, Heavy Weighted Pullups on Tuesday, and Snatches every 30s for 10 minutes on Thursday as our big strength pieces. On the other days, we’ll be doing core and accessory work as a finisher after the WOD, so that you can be fresh for the metcon.  For Level Method testing opportunities, you’ll have Deadlifts on Monday, Pullups on Tuesday, but also some indirect opportunities to test such as running on Tuesday, Double Unders on Thursday, and flexibility with the overhead squat work on Saturday.  

Monday is Deadlifts &  a Breathe & Brace Workout.   Deadlifts are descending reps ending with a heavy set of 2. Prep is Box Jump Over review.   Workout is a simple combination of Deadlifts & Box Jump Overs for 5 rounds.  Extra Credit is Flushing and Mobility.     Goal is <9:00.

Tuesday is a Heavy Breathing Workout.   Prep is KB Swing and Snatch &   Wallball Review. Workout is 5 long Rounds for Running, American Kettlebell Swings, &  Wallballs. Extra Credit is Core work.   Goal is <35:00.

Wednesday is Pullups &  a Breathe & Burn Workout.   Pullups are Building to a heavy 3 weighted.  Prep is Pullup & Ring Dip Review   Workout is alternating intervals of Cal Row with Pullups &   Airbike with Ring Dips. Extra Credit is Hip & Knee Prehab.    Goal is <12:00.

Thursday is Snatch &  a Full Body Burn Workout.    Snatch is 1 Power Snatch every 30s for 10 minutes.   Prep is Doubleunder Review & Practice, and a brief Burpee over Bar Review.   Workout is 3 fast Rounds of Doubleunders, Hang Power Snatches &  Burpee over Bar. Extra Credit is Arm Pump.  Goal is <9:00.

Friday is a Muscular Burn Workout and Core Finisher.   Workout is descending reps of Front Squats with Abmat Situps in between.  Finisher is alternating Side Planks & Ring Planks.  Extra Credit is Lower Body mobility.      Goal is <14:00.                 

Saturday is a Partner Workout.    Workout is 25 minutes in Partners of ascending Overhead Squats &  CTB Pullups with a run in between rounds. Extra Credit is Shoulder Girdle Mobility.           Goal is Round of 30+.

Sunday is Make Up Day. Make up a workout you missed or do the benchmark of the week, which is “Moore”, or test your Level Method Deadlift, Upper Body Push or Flexibility Categories.

CF45 

Monday – DB Snatch + Thruster Ladder / Butt Camp

Tuesday – Core / Stability / Cardio

Wednesday – RIP Lungs

Thursday – Cardio /Lower Body

Friday – Bro Camp (arm pump!)

Saturday – Partner workout

Sunday – Funday

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