ūüĒ∑ Warmup Reps Matter! ¬†A phrase we hear too often is, “Oh I’m just warming up.” ¬†While we (as coaches) completely understand having a few funky things happen during a warmup as you work on drills, there should be a focus on trying to do the best reps that you can on ALL movements…even the pass throughs, scap pull ups, cossack squats, etc. ¬†The next time a coach cues you during a warmup, primer, etc. know it is to help you with better movement so we don’t have to stop you during the actual workout. ¬†How you warmup is how you move so let’s get better!

ūüĒ∑ The CFBR Open 2023 is almost here!¬† Our main event is Friday Night Lights which is 3 events of fitness and friends starting on 2/17/23.¬† More info to come on that soon.¬† For now, keep up with your training so the workouts are more fun!¬† If you have any specific skill goals to achieve by then such as double unders, toes-to-bar, pull ups, etc. reach out and we can discuss options for you to get there faster!

 

The Open is coming along with Friday Night Lights!

 

Programming

-Monday-

Going overhead with the Push Press for strength time so focus on using those legs & hips to get that barbell moving.  Getting gymnasty for the MetCon with an AMRAP of Strict Handstand Push Ups, Strict Pull Ups, and Russian Kettlebell Swings.

 

-Tuesday-

Working a Pause Back Squat drilling in positions with time under tension.  Quality is way more important than loading.  MetCon is a spicy one doing a Tabata workout of Air Squats, Push Ups, V-Ups, and Burpees.  Keep your standards on those!

 

-Wednesday-

Practicing the Power Clean for strength time then using that in a fun MetCon that is a repeat from a couple years ago.  Heavy Power Cleans and 100m Runs!

 

-Thursday-

Hitting a Bench Press session with a few heavy sets followed by a few burnout sets.  Workout is a slower paced one with Single Dumbbell Box Step Ups, Weighted Situps, and Single-Arm Dumbbell Hang Power Clean & Jerks.

 

-Friday-

Strength period features a 3 x 5 on the Deadlift to increase a little from last week.  Bringing the intensity with this short couplet of Power Snatches and Lateral Burpees over the Bar for your MetCon.

 

-Saturday-

Partner WOD (or solo) working through Chest-to-Bar Pull Ups, Squat Cleans, Pull Ups, and Wall Balls with a run between each.  Little longer but fun switching movements each section!