ūüĒ∑ CFBR Summer League is set for Saturday, July 23rd! ¬†Grab a partner now and get ready for the fun. ¬†This is a friendly in-house competition that we’ve been doing for many years. ¬†In short, we’ll be doing 3-4 events (short workouts) that morning to test our fitness then going to celebrate off site afterwards. ¬†Great day for hanging with the community! ¬†More details will be posted this week but we’ll have two divisions with Advanced and Intermediate/Beginner and you may partner with anyone as there won’t be same sex or opposite sex divisions. ¬†Just a friendly comp for fun as we do!

ūüĒ∑ New Shirt order will be up this week! ¬†We’ll have a design for summer league as well as another fun one to choose from.

 

Here’s John with a smooth box jump

 

Programming

-Monday-

Working a Power Clean Complex to drill in good habits during our strength/skill period.  The workout is an EMOM of heavy Power Cleans and Double Unders.  Challenge the loading and reps as able to start the week off.

 

-Tuesday-

Front Squat triples for strength then working a descending ladder of Dumbbell Snatches and Dumbbell Goblet Reverse Lunges for a strength and conditioning couplet.

 

-Wednesday-

Fun setup on the bodyweight interval to start the day working through 200m Runs and rounds of Strict Pull Ups and Push Ups in remaining time.  Read full details in the notes section of your BTWB app.  Post-WOD accessory work has Single-Leg Kettlebell Deadlifts and Single-Arm Dumbbell Shoulder Press to keep things healthy and balanced (as all things should be).

 

-Thursday-

Interval conditioning work with Wall Balls and Cal Rowing.  You can hit this hard if needed or chill a bit if this needs to be a lower intensity day for your schedule.  Gymnastics accessory work of either Strict Toes-to-Bar, Strict Knees-to-Elbow, or Strict Hanging Knee Raises to hit the core and shoulders a little more.

 

-Friday-

Bench day!  Hitting triples on the bench to finish out the week then we have a fun barbell WOD with Hang Power Cleans, Push Jerks, and Hang Power Snatches.

 

-Saturday-

Partner WOD!  Deadlifts, Bar-Facing Burpees, and 800m Runs will kick off your weekend the right way.