CFP BLOG

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

A Look Ahead : Programming Week of 10/07

It *finally* feels like fall outside and I’m just happy to not have to run in 90+ degree weather anymore for the rest of the year!!  It’s the little things, really 🙂  The 2020 Open begins this week!!  Craziness.  We’re trying to embrace the change (The Open…already?  And in the fall?  What!?) and we’re going to have some fun with it!  Grab a partner and get signed up for our 2020 Open Bingo Challenge!!!

The sign-up sheet is posted by Wodify.  Write down you and your partner’s name on the sign-up sheet.  We will bill you each $10 and give you your team Bingo Card starting this Thursday, Oct. 10th.  You will have all 5 weeks of the Open to cross off as many squares as possible!!  The most Bingos or the fullest boards will win BIG!!!  We’re talking new shoes, Fit Fresh Kitchen gift cards, and FitAid cards!  We can’t wait to see how everyone does!

Speaking of Fit Fresh Kitchen…have you ordered lately?  Their healthy meals save us weekly and keep us on track!!  You can order as little as one meal or 20+ meals and have them delivered right to the gym for easy pick up!  They are fresh, NEVER frozen, and have so many options!!  Get your order in for this week by Thursday at 1pm and pick up next Monday!

Here’s your look ahead…

Monday – Starting our week of with a longer metcon!  Against a 3 minute running clock, some, c2b pull-ups (rx+ ring mu), and power cleans.  Don’t worry, there’s a 2 minute rest between rounds built in!

Tuesday – Back squat day!  And we’re going heavy…for a possible new 1 rep or a heavy single for the day!  Afterwards, some classic CrossFit with 12 minutes of doubles, wallballs, and t2b.

Wednesday – Bench press today, sets of 3 based off last week’s new 1RM!  Then, a fun, mostly body weight, ladder of strict hspu, pistols, kbs & push-ups.

Thursday – Deadlift day!  Not too heavy and focusing on speed.  After, a longer metcon of dumbbell or kettlebell deadlifts, front rack lunges, overhead carries, and farmer’s carries.  Grippy much!?  Thanks goodness some rest is built in!

Friday – TBD once 20.1 is announced Thursday night!!

Saturday – Open WOD 20.1!!!

Sunday – Open gym at 11 and Oly with Becca at 12!  Come lift with us!

RISE Look Ahead

Monday – All about the EMOMs today!

Tuesday – Strength day!!  Legs, baby!

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

Thursday – Strength day!!  Allll the things!

Friday – Burpee Friday!!!  Posterior Chain!

Saturday – Metcon Saturday!

202o Open here we go!!  As always, we’ll see you at the box!