Thursday 7/30

We’ve been having a VERY busy summer here at CFRZ!

We absolutely love watching everyone come in and put in some hard work and enjoy themselves with friends. With that being said, our intention is not to prioritize the classes over personal programming or vice versa. We know you are all here to be the best you you can possibly be, so, the following note is for ALL clients:

When a class is in session, please be courteous and try to hold off on dropping bars and being excessively loud when the coach is explaining the WOD at the whiteboard. At all other times: LIFT ALL THE WEIGHTS AND DROP ALL THE BARS (except empty bars, don’t do that, that’s just rude).

Try not to hoard any plates and in an especially large class/ busy time, please consider sharing plates/ bars/ racks with someone doing similar work. We have some STRONG athletes at CFRZ so plates can be hard to come by. Remember: Sharing is caring!

Lastly, PUT AWAY ALL EQUIPMENT. That includes: boxes, benches and plates. If someone starts using a piece of equipment before you get a chance to put it away, it is now THEIR responsibility to put it away. Don’t leave something out assuming someone else will use it, if you’d like to pass it along to someone in the next class, that’s fine, but make sure they know! This is YOUR equipment, treat it with respect and take care of it!

Fitness- 

A. Bench Press - in 5 sets build to a heavy 3 rep

B1. Strict Pull ups or Negative Pull ups x 3 x 5 sets

B2. Hollow Hold x 1 min x 5 sets

WOD

21-15-9

Deadlift (185/105)

Burpees to 6" target

Performance -

A. Bench Press - Build to 3RM in 5 sets 

B1. Weighted Strict Pull ups x 3 x 5 sets

B2. Hollow Hold x 1 min x 5 sets

WOD

15-12-9

Deadlift (315/185)

Burpee Box Jump Over (24/20")