ūüĒ∑ Happy Father’s Day to all of our awesome, strong dads out there!

ūüĒ∑ Save the Date: July 23rd for our annual CFBR Summer League! ¬†Checking on a few more things and then we’ll finalize it. ¬†Details coming soon!

 

Lucas working a great extension during a clean workout

 

Programming

-Monday-

Kicking off the week with Deadlift triples.  Get a little heavy but not too crazy here.  MetCon is a solid triplet of Box Jumps, Wall Balls, and Dumbbell Snatches so get ready to breathe heavy for awhile.

 

-Tuesday-

Working the Shoulder Press for strength time then hitting a classic looking WOD with Pull Ups, 400m Runs, and Push Jerks at a challenging load.

 

-Wednesday-

Power Clean singles for strength work! ¬†Aren’t singles the best? ¬†They’re definitely the most fun. ¬†MetCon is a grindy AMRAP of Dumbbell Burpee Deadlifts and Dumbbell Front Rack Lunges. ¬†For most this will just be slow and steady building strength and conditioning.

 

-Thursday-

Longer AMRAP for the MetCon with Russian Kettlebell Swings, Parallette Pass Throughs, and Ab Mat Situps.  Post-WOD accessory work has Lateral Plate Raises, Banded Tricep Extensions, and Hollow Rocks.

 

-Friday-

Back Squat strength day working sets of 5. ¬†Conditioning is an interval workout with 250m Rows and Single-Arm Dumbbell Thrusters. ¬†Short and spicy rounds but you’ll have a rest too.

 

-Saturday-

Partner WOD! ¬†You’re alternating full rounds with your partner today working on Toes-to-Bar, light Power Snatches, and 80m Runs. ¬†This will be another one with quick rounds and a quick rest.