CFP BLOG

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

A Look Ahead : Programming Week of 01/06

Ahhh the New Year!  Reflection…a fresh start…new goals…a new beginning!  For many of us, it’s just back to usual, back to work, school, the gym, our usual grind.  Congrats to so many of you who have your gym routine down and it’s HABIT!  But remember, for many, they are wanting to make a change, to have the gym become habit and routine for themselves!  So if you see new faces around CFP and RISE, be sure to go the extra mile, say hello, welcome them, help them out when needed, etc.

Anyone else have new fitness goals for the year?  Maybe strength goals, gymnastics goals, taking your fitness outside or to a comp?  Let’s share our goals so we can hold each other accountable!!  I’ll start a thread in our private FB page and we can all post there.  2020 is looking to be amazing!  Here’s what’s on tap for the first full week of the year…

Monday – Against a 3 minute running clock, different sets of some rowing and max effort chest to bar or running and max effort power cleans!

Tuesday – Back squat day!  Those percentages are going up again!  Then, 16 minutes of doubles, air squats and farmer’s walking lunges.  Holy legs, batman!

Wednesday – Gymnastics day!  Rope climbs, handstand practice, and ring work!  Afterwards, some intervals of biking, dumbbell snatches, rowing, and rope climbs.

Thursday – Starting with some accessory work today.  Some single arm presses, tricep extensions and farmer’s walks.  Then, we finish off with 12 minutes of weighted strict pull-ups, clapping push-ups and good ol’ medball cleans!

Friday – Deadlift day!  After, some intervals of burpees, burpees, and ring dips (rx+ ring muscle ups)!  (Yes, that is not a typo 😉 )

Saturday – Partner WOD Saturday!  There’s 1000 reps to complete between you and your partner, let’s get busy!

Sunday – Open Gym at 11 and your last chance to get Oly in this month with Becca, at noon!

RISE Look Ahead

Monday – Tabata!  Look out shoulders!  20 sec on/10 sec off

Tuesday – More shoulders!  1:20 on/30 sec off

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

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

Friday – Strength day!!

Saturday – Alternating EMOM!

Cheers to a new year!  May your best day of 2019 be your worst day in 2020!  Let’s make all our dreams come true!!  As always, we’ll see you at the box!