Happy Sunday and Happy Father’s Day to all of our CFF strong dads!! We are just half way through the month of June, there’s a buzz of energy and anticipation for all the amazing things happening at our gym. We’re thrilled to share with you what’s in store for the rest of the month!
Gear up, athletes! We have not just one, but two more mid-year mini competitions left💪. It’s the perfect opportunity to test your skills, challenge yourself, and celebrate your progress with the community. We will be doing a drawing for 24.1 MYMC winners🏆. You’ve still got two weeks to conquer the wall sit challenge, we’ve got a handful of athletes already to 60 minutes or creeping up close to completing the challenge🔥. At the end of the month we will draw a winner!
Starting this Monday, our summer kids program kicks off! It’s a fantastic chance for our young athletes to have fun, learn new skills, and stay active throughout the summer break☀️. We are also headed into week 2 of the nutrition challenge, as well as the CrossFit Teen Program💪.
As we look forward to the rest of June, let’s continue to inspire each other, lift each other up, and make every workout count. Stay tuned for more updates, event highlights, and stories of success as we navigate through an exciting month together. Let’s get after it!
WORKOUTS FOR THE WEEK:
MONDAY
STRENGTH – ALL
ON A 18:00 RUNNING CLOCK…
Build to a Heavy 3-Rep Push Jerk*
*Up to or Heavier than Workout Weight.
WORKOUT – PERFORMANCE
ON A 10:00 RUNNING CLOCK…
Max Cal Bike*
*Every 2:00, including 0:00, complete 5 Shoulder to Overhead (185/135).
(Score is Total Cals)
WORKOUT – FITNESS
ON A 10:00 RUNNING CLOCK…
Max Cal Bike*
*Every 2:00, including 0:00, complete 5 Shoulder to Overhead (135/95).
(Score is Total Cals)
TUESDAY
STRENGTH – ALL
EMOM x 6 MINUTES
1 Power Clean
+ 1 Front Squat
+ 1 Hang Clean*
*Option for Power or Squat. Start Light and build slightly past Workout Weight.
(Score is Weight)
WORKOUT – PERFORMANCE
FOR TIME
100 Wall Balls (20/14)
80 Box Jump Overs (24/20)
60 Toes to Bar
40 Power Cleans (135/95)
20 Front Squats
(Score is Time)
WORKOUT – FITNESS
FOR TIME
100 Wall Balls (14/10)
80 Box Jump Overs (20)
60 Knees to Chest
40 Power Cleans (95/65)
20 Front Squats
(Score is Time)
WEDNESDAY
WORKOUT – PERFORMANCE
AMRAP x 16 MINUTES (AMRAP – Rounds and Reps)
400m Run
15 Hand Release Push-Ups
30 Walking Lunges
(Score is Rounds + Reps)
WORKOUT – FITNESS
AMRAP x 16 MINUTES (AMRAP – Rounds and Reps)
400m Run
15 Push-Ups
30 Walking Lunges
(Score is Rounds + Reps)
FINISHER – ALL
3 SETS
12-15 DB Flyes*
12-15 DB Pullovers*
12-15 Bent Over Reverse Flyes
*Option to use Bench or Wall Ball.
THURSDAY
STRENGTH – ALL
1.) ON A 15:00 RUNNING CLOCK… Build to a Heavy 5-Rep Bench Press
2.) 1 SET Max Rep Bench Press*
*Use 50% of Heaviest 5-Rep.
(Score is Reps)
WORKOUT – PERFORMANCE
AMRAP x 12 MINUTES
10-20-30-and so on…
Double Unders
5-10-15-and so on…
Russian KB Swings (70/53)
(Score is Total Reps)
WORKOUT – FITNESS
AMRAP x 12 MINUTES
20-40-60-and so on…
Single Unders
5-10-15-and so on…
Russian KB Swings (53/35)
(Score is Total Reps)
FRIDAY
STRENGTH – ALL
EMOM x 10 MINUTES
MIN 1 – 2-5 Gymnastic Pulling Reps*
MIN 2 – 5 Deadlifts**
*Pulling Options…
Ring Rows
Jumping Pull-Ups
Pull-Ups
Chest to Bar Pull-Ups
**Start Light and build past Workout Weight.
MID-YEAR CHALLENGE 24.2
“THE SUMMIT (PERFORMANCE)”
FOR TIME
21-15-9-15-21
Chest to Bar Pull-Ups
Deadlifts (255/185)
(Score is Time)
MID-YEAR CHALLENGE 24.2
“THE SUMMIT (FITNESS)”
FOR TIME
21-15-9-15-21
Pull-Ups
Deadlifts (185/135)
(Score is Time)
SATURDAY
PARTNER WORKOUT OPTION
IN TEAMS OF 2… AMRAP x 22 MINUTES
1000/800m Row
50 Overhead or Front Squats (Athlete Choice)
30 Handstand Push-Ups or DB Push Press
*P1 works while P2 rests. Split work as needed.
(Score is Rounds + Reps)
