CFP BLOG

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

A Look Ahead : Programming Week of 04/22

Man, the Easter Bunny sure has good form!  We hope you all enjoyed the mandatory rest day since the gym was closed.  Or at least enjoyed some sunshine outside!  We’re looking forward to the heat returning and are ready for an awesome week ahead!

There’s still time to sign up for Dr. Amy’s Stack-em High Hip Seminar happening Saturday, May 4th!  Tight hips, pain, issues squatting, knees caving in?  Come learn about your hips and get some practical, working, hands on advice for how to train through these things and make them better!  Contact Dr. Amy ASAP to get signed up!

Memorial Day Murph is coming up, too!  Join us for Murph and Mimosa’s!  We’ll be completing the Hero WOD Murph to remember the fallen, then raising our glass to them as we enjoy some brunch!  Be sure to RSVP in our private group page so we can have enough pancakes for everyone 🙂

Here’s your look ahead…

Monday – We’re kicking off the week with some back squats!!  Finishing some percentage work with 2 sets of 6-8 reps at 80%.  After, a muscle fatigue kind of WOD…12 min AMRAP of strict hspu, strict pull-ups and pistols!

Tuesday – A little interval work…biking, wallballs, dumbbell snatches, burpee box jump overs, and side planks.

Wednesday – Working those shoulders, dumbbell z press and floor press.  Then, 5 rounds of a fun triplet…DU, push press, and T2b!

Thursday – Some more interval work against a 3 min clock…400m runs + 3 c2b (rx+ ring mu) + cleans.  This one is for weight, so go heavy!

Friday – Some running intervals up first followed by some accessory work to make you better!

Saturday – A partner WOD is on tap!  Grab a friend and let’s get sweaty!!

Sunday Oly with Becca is on after a 2 week hiatus!!

RISE Look Ahead

Monday – Shoulders and cardio!  45 sec on/15 sec off

Tuesday – All of the things and legs (and a little dying? 😉 ) 1:20 on/30 sec off

Wednesday – Strength Tabata/Wallball Wednesday!!  I mean, it sounds like a good time!

Thursday – More Tabata – 20 sec on/10 sec off

Friday – Glycolytic Interval – 45 sec on/15 sec off

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

Let’s be thankful we GET to workout and are able bodied this week!  What are you going to do to make you proud of you??  As always, we’ll see you at the box!