CFP BLOG

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

A Look Ahead : Programming Week of 03/11

Marching into the week ahead!  19.3 was humbling for many 😉 but also super exciting for many too!!  Lots of first strict handstand push-ups and first scaled strict handstand push-ups!  I think coach Cory summed it up well when he said, “What is life without working to become better.”  So cheers to getting better and 19.4 coming up this week!

We have 2 weeks left of the Open!  And don’t forget, Friday, March 22nd we’ll complete 19.5 Friday Night Lights style!  We’ll celebrate 5 weeks of fun, hard work, and PRs by finishing 19.5, having a drink or two and enjoying pizza and other yummy food!  Be sure to RSVP in our private Facebook page.

No Oly this coming Sunday!  Just Open Gym from 12-1:30.  Here’s your look ahead…

Monday – Today, we snatch!!  Working some doubles and working up through some percentages.  Then, 2 sets of rowing (or rx+ biking), bar facing burpees, and power snatch with a little rest built in.

Tuesday – Back squat day!  Decreasing reps with increasing weight, then a final max set around 80%.  Afterwards, a little interval training of rowing (rx+ biking) and thrusters (eww.)!

Wednesday – A little bench press work to start.  Then, 13 minutes of doubles, dumbbell push press and strict pull-ups.

Thursday – Cardio day…5 rounds of running, wallballs, hang kettlebell snatches, and burpees!

Friday – TBD once 19.4 is announced!

Saturday – 19.4!!!

Sunday Open Gym only from 12-1:30pm.

RISE Look Ahead

Monday – Legs baby!  45 sec on/15 sec off

Tuesday – Strength Day!  All of the things.

Wednesday – Aerobic Interval – 1:30 on/30 sec off

Thursday – Spartanish Training – 40 sec on/20 sec off

Friday – Strength Day!  Shoulders!

Saturday – Glycolytic Interval – 1:05 on/25 sec off

Let’s make it a great week!  As always, we’ll see you at the box!