As expected, we had another fun weekend participating in Superfit Games at CFSC!! We always look forward to a great competition, tough workouts & fun for all! Our boys took home 2nd place in the all male RX division & our ladies took home 1st place in the all female novice division! Thanks to all who came out to cheer us on (many not even pictured) & spent their Saturday with us! It was a sweltering hot, but all around great day!!!
This weekend marks the 1 year anniversary of our FlyHigh22 workout in memory of our dear friend Amanda! This Saturday, we will come together once again and complete the FlyHigh22 workout as a gym at our 8:30 & 9:30am classes. We will also combine our CF & RISE classes into one for the workout!
We know it will be a fun way to remember Amanda, celebrate her life, and give our all in a WOD in memory of someone who is no longer here to workout along side us! Feel free to bring a friend since it’s a Partner WOD!
As always, we’re looking forward to a great week ahead! We’ll see you at the box!
Monday – Working on some 1.5 front squats today! Then, grab your favorite dumbells for the metcon, we’ve got a couplet of db deadlifts & thrusters to complete!
Tuesday – Today we’ll start with some core conditioning work. Afterwards, 4 sets of rowing & burpees with some built in rest between!
Wednesday – Spicing up your Wednesday with deficit deadlifts off a 25# plate! Working doubles for 6 sets. Then, 3 rounds of some du, barbell, pull-ups & running!
Thursday – Some different accessory work today – TGU & parallette holds. Your metcon is a 10 min EMOM of dumbbell snatch & box jumps!
Friday – Heavy back squat day! 8 sets of 3 between 85-87%! After, we’ll complete 3 rounds of pull-ups, HR push-ups (rx+ strict hspu), and single arm dumbbell overhead walk.
Saturday – Join us as we remember Amanda and complete the FlyHigh22 Partner WOD!
Sunday Oly with Becca – come lift with us!