Happy Fall! With the days getting shorter, it feels like Autumn is here. I”m not sure how you morning athletes do it! A few notes, then the week ahead:
Coach Jake, our wonderful and irreplaceable 5 AM coach is leaving us. His last day is Friday, and he’s requested a “Cindy” variation called “Cindy XXX” for his last day. Say goodbye and wish him well when you see him, and join him on Friday at 6 AM as he does his last Old City workout.
Secondly, don’t forget about “Battle of the Classes” this Saturday at 10 AM! Classes are cancelled that day.
Monday – One of our favorites: weightlifting, burpees, 100m run. This stucture workout will really push the intensity, and is a continuation of our focus on squat cleans. Total running is 3/4 mile.
Tuesday – Double Strengthy day, with an emphasis on upper body. KB Windmill and Chin Up Strength first, then an EMOM with press, row, and Assault Bike. Chin-Ups are again 1s and 2s, giving those of you who haven’t tried weighted Chin ups a chance to try.
Wednesday – Back Squat and Ankle Mobility Strength, then a short-medium distance WOD with bigger numbers of Wall Balls and Double Unders.
Thursday – Bench Press coupled with shoulder mobility for strength, then a fun WOD with Sit-Ups, Deadlifts, and increasing numbers of box jumps!
Friday – Core Strength EMOM, then “Cindy XXX” for dear Jake.
Saturday – BATTLE OF THE CLASSES (but not really a battle, more a chance to make friends.) Expect less CrossFitfield day style games… you’ll get your heart rate up and practice skills you forgot you had!