CFP BLOG

FEATURING OUR BOX, DAILY WODS, PICTURES, ATHLETES, & RECIPES

A Look Ahead : Programming Week of 03/12

We’re just swinging right through the Open!!  Only 2 weeks to go!  We’re so incredibly proud of all the firsts this weekend…first pull-ups, first muscle-ups, first DU!!  This is what the Open is all about & we LOVE it!!!

This will be our last Saturday of the Open (March 17th) for 18.4 and the following week we will celebrate 18.5 Friday Night Lights style!  So whether you’ve been doing all the Open WODs or haven’t done one yet, if you’re signed up for the Open or not, want to come hang and cheer on and judge workouts, the more the merrier so be sure to join us Friday, March 23rd starting at 6pm.

And save the date for our Yoga for Athletes class this March – Saturday the 24th.  I think everyone will be due for a good post-Open stretch and mobility session, so grab a mat, bring a friend & join us!!

Here’s your look ahead…

Monday – Starting our week off with some 3 point snatches!  Afterwards, 5 rounds of wallballs, power snatch and chest to bar pull-ups (rx+ ring muscle ups).

Tuesday – Back squat day!!  A little percentage work, then backing off to 70% for some sets of 7.  Then, it’s time to sprint through some bike cals, push-ups and chest to bar pull-ups.

Wednesday – All the cardio today, 8 sets of biking or rowing paired with some burpees over the bar!

Thursday – A little gymnasty, upside down, ring and accessory work EMOM, followed by rowing, db snatches and t2b!

Friday – TBD once 18.4 is announced.

Saturday – 18.4!!

Sunday Oly with Becca!

RISE Look Ahead

Another Benchmark this week!!!  How many gold stars were seen last week with Karen!?  Can’t wait to see more this week!

Monday – Anaerobic Interval – 30 sec on/20 sec off

Tuesday – Strength Day!!  And benchmark – Annie!!!

Wednesday – Aerobic Interval – 3 mins on/1 min off

Thursday – Anaerobic Interval – 2o sec on/20 sec off

Friday – Glycolytic Interval – 40 sec on/20 sec off

Saturday – Strength Day!!  And get ready to run – retesting Death by Sprints!!!

Looking forward to an awesome week!  As always, we’ll see you at the box!