Happy Sunday everyone, we hope everyone had a great weekend! As we wrap up the final week of June, there’s still plenty of excitement and challenges awaiting us. Firstly, for those participating in our wall sit challenge, thereās still time to push yourself to the limit and achieve your personal best. Keep holding strong! Looking ahead, we have one more mid-year mini competition workout lined up for this Friday. It’s a fantastic opportunity to test your progress, we will be announcing MYMC 24.2 winners tomorrow! We have a Hero wod scheduled for Saturday. These workouts are not only a physical challenge but also a meaningful tribute to our fallen heroes. It’s a chance to honor their sacrifice while pushing ourselvesšŖ.
The CFF Kids Summer program concluded last week with lots of smiles and laughs from all the young participants! Coach Jaime and Ashley poured their hearts into creating engaging workouts and fun games for the kiddos. We want to thank them for their dedication to our mini CrossFitters! We’re pumped for the week ahead and can’t wait to see all of you crushing your goals. Remember, every workout and every effort counts toward your journey to better fitness and health. Keep pushing, keep supporting each other, and let’s finish June STRONGš„.
WORKOUTS FOR THE WEEK
MONDAY
STRENGTH – ALL
EMOM x 7 MINUTES Build to a Heavy 2-Rep Power Clean*
*Reps must be Touch and Go.
(Score is Weight)
WORKOUT – PERFORMANCE
3 ROUNDS FOR TIME
800m Run
20 Burpees to Target*
10 Power Cleans (185/135)
*Target is 6″ Above Standing Reach.
WORKOUT – FITNESS
3 ROUNDS FOR TIME
800m Run
20 Burpees
10 Power Clean (135/95)
TUESDAY
STRENGTH – ALL
ON A 15:00 RUNNING CLOCK…
Build to a Moderate-Heavy Complex
2 Front Squats
+ 2 Push Press
(Score is Weight)
WORKOUT – PERFORMANCE
FRACTURED FRAN
5 ROUNDS:
9 Thrusters (95/65)
9 Pull-Ups
(Score is Time)
WORKOUT – FITNESS
FRACTURED FRAN
5 ROUNDS:
9 Thrusters (65/45)
9 Jumping Pull-Ups
(Score is Time)
WEDNESDAY
WORKOUT – PERFORMANCE
EMOM x 18 MINUTES
MIN 1 – :45 Double Unders
MIN 2 – :45 DB Goblet Alt. Lunges (50/35)
MIN 3 – :45 Sit-Ups*
*GHD Optional
(Score is Total Reps)
WORKOUT – FITNESS
EMOM x 18 MINUTES
MIN 1 – :45 Single Unders
MIN 2 – :45 DB Goblet Alt. Lunges (35/20)
MIN 3 – :45 Sit-Ups*
(Score is Total Reps)
FINISHER – ALL
4 SETS (:40 ON/ :20 OFF) (No Measure)
MOVT 1 – Single DB Curls
MOVT 2 – Single DB Hollow Body Flutter Kicks
-No Additional Rest /bt Sets-
THURSDAY
PARTNER WORKOUT – ALL
IN TEAMS OF 2… AMRAP x 23 MINUTES*
80/65 Cal Bike**
60 Russian KB Swings (Athlete Choice)
40 Hand Release Push-Ups
200m KB Suitcase Carry***
*P1 works while P2 rests, split work as needed.
**While P1 works on Bike, P2 must hold KB in either hand Suitcase Hold.
***Switch KB b/t partners as needed.
(Score is Rounds + Reps)
SOLO WORKOUT OPTION – ALL
EVERY 5:00 x 4 SETS
25/20 Cal Bike
20 Russian KB Swings (Athlete Choice)
100m Suitcase Carry
Max Hand Release Push-Ups in Time Remaining…
-Rest 1:00 b/t Sets-
(Score is Lowest Reps of Push-Ups)
FRIDAY
MID-YEAR CHALLENGE 24.3 (PERFORMANCE)
āTHE DESCENTā
5 ROUNDS FOR TIME
20/15 Cal Row
50 Wall Balls (20/14)*
10 Burpee Box Jump Overs (24/20)
*Wall Balls come down by 10-Reps Every Round (50-40-30-20-10)
(Score is Time)
MID-YEAR CHALLENGE 24.3 (FITNESS)
āTHE DESCENTā
5 ROUNDS FOR TIME
15/12 Cal Row
50 Wall Balls (14/10)*
10 Burpee Box Jump Overs (20)
*Wall Balls come down by 10-Reps Every Round (50-40-30-20-10)
(Score is Time)
FINISHER – ALL
2-3 SETS
15-20 Straight Arm Banded Lat Push Downs
15-20 Banded Dante Rows
20-25 Banded Hammer Curls
-Rest As Needed b/t Sets-
SATURDAY
STRENGTH – ALL
EMOM x 8 MINUTES
MIN 1 – 1 Power Clean + 2 Hang Power Cleans
MIN 2 – 1 Power Snatch + 2 Hang Power Snatches
*Start Light and build slightly past Workout Weight.
(Score is Weight)
PARTNER WORKOUT OPTION
IN TEAMS OF 2… AMRAP x 20 MINUTES
10 Power Snatches (Athlete Choice)
15 Pull-Ups
10 Power Cleans
*P1 works while P2 completes a 400m Run. Once P2 is back P1 will complete a 400m Run and P2 will pick up where P1 left off.
(Score is Rounds + Reps)
