🔷 Tentative Upcoming Dates:
-CFBR Fall Brawl: Friday, November 11th
-CFBR Christmas Party: Saturday, December 3rd (may change based on facility)
Programming
-Monday-
Barbell lovers get signed in! We’re practicing a complex of Power Snatches + Overhead Squats for skill time then hitting a quicker couplet with them on a descending ladder. Practice quality reps but have some fun with it.
-Tuesday-
Level Method Testing on the Rings for strength time. If your test is quick, use that time to train for the next as well. Cruising through a nice triplet of 400m Runs, Push Ups, and Ab Mat Situps afterwards.
-Wednesday-
Level Method Testing the Weightlifting Category. Clean & Jerk day for those in the Oly Total area. Quick couplet of Wall Balls and Double Unders to finish out the day.
-Thursday-
Bench Day! Working sets of 5 before a quality workout of Dumbbell Snatches, Suitcase Carries, Hollow Rocks, and short Rows. Get in and move today.
-Friday-
Strength time features Pause Front Squats. Keep it quality and moderate. We’ll have a test coming soon. MetCon is the classic benchmark “Jackie” so buckle in and push the pace as able through a Row, Thrusters, and Pull Ups.
-Saturday-
Partner WOD! We’re running short 200’s together then splitting Deadlifts and challenging Hang Power Cleans as needed.