🔷 New month is starting this week so get on that Committed Club for November!

🔷 CFBR Christmas Party: Save the Date for 12/3/22

 

Happy Halloween!

 

Programming

-Monday-

Snatch complex for technique work followed by a triplet of Deadlifts, Pull Ups, and a 200m Run.  There is a :90 rest between rounds so we can keep intensity.

 

-Tuesday-

Working a few heavy sets of Bench Press followed by lighter volume sets.  MetCon will keep you moving through Box Jumps, Cal Rows, and Strict AbMat Situps.

 

-Wednesday-

Hitting 8’s on the Back Squat for strength time.  Interval workout is a light couplet of Hang Clean & Jerks and Lateral Burpees over the Bar.  Shorter bursts of work time to rest between each.

 

-Thursday-

Longer AMRAP of Toes-to-Bar, Russian Kettlebell Swings, and Double Unders for conditioning.  Use this time to build volume on your T2B and practice the jump rope taking breaks as needed.  Post WOD accessory has Single Arm Dumbbell Rows and 1/2 Kneeling Single Arm Dumbbell Press.

 

-Friday-

Practicing a complex of Hang Clean + Clean for the strength time today.  MetCon has Double Dumbbell Squat Cleans and Push Ups for a spicy couplet to end the week.

 

-Saturday-

Up and Down Ladder of Power Snatches and Strict Pull Ups!  This will be a partner WOD splitting reps or cut them in half for a solo version.