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