Stay tuned tomorrow for details on CFP’s Summer Shake Down Nutrition Challenge!!! The weather is officially warmer & suns out, guns out season is here!! We want to help you look & feel good this summer in & outside of the box!! You put in work day in and day out at the box, but it’s time to fix your nutrition!
It’s time to learn how to hit your long term goals with the support of your CFP coaches! Some sweet prizes are up for grabs to the top 3 performers – win a Fitbit, Visa giftcard & a Lululemon shopping spree! The time is now to get serious & educated about your nutrition with coaching the whole way! Buy-in for $100 for a 4 week commitment. Be ready to feel amazing by Memorial Day!!
We will have 2 info sessions this week at the box – Tues 4/26 and Wed 4/27 at 8pm! Come get all the details about macros, flexible dieting, intermittent fasting and changing your nutrition to support your health & fitness goals!!
Short PSA – lots of running coming up! If your shins or calves are bothering you, feel free to sub in 15 burpees for a 200m run or 25 for a 400m run. (Don’t always grab a rower!) Talk to your coaches about how to work on those shins, ankles & calves. Here’s what in store for your programming this week…
Monday – We’re starting off with a bang today…every 3:30 minutes for 5 rounds you’ll complete a 400m run and 12 abmat situps (or rx+ t2b). Your score is your slowest round! We finish with some snatch pulls – 5×2.
Tuesday – Working our clean & jerks today with a 10 min EMOM. The first 5 mins of the EMOM you’ll complete 2 reps, the second 5 mins just 1 rep each minute. Increase the weight as you see fit, but we don’t want to be missing reps! Our metcon has a 25 minute cap…5 rounds of a 200m run, 12 pull-ups (rx+ c2b) and 9 HR push-ups (rx+ strict HSPU).
Wednesday – All the metcons today…you’ll have 8 minutes to complete 100 air squats, 7 strict pull-ups + 7 HR pushups (rx+ 7 ring muscle ups) and 10 hang power cleans. You get at least 2 minutes of rest past the cap and then you’ll have 20 minutes to complete 6 rounds of a 200m run, 10 slamballs and a 50 ft bear crawl. Yikes!
Thursday – Sets of 2 today for paused overhead squats! You can always sub in paused front squats if you struggle with overhead mobility. Our metcon is a chipper for time – 50 box jumps, 50 russian twists, 100 DU and a 400m run.
Friday – Changing it up and working on our jumping skills to start today…how far is your max broad jump? We have some hang power snatch EMOM to complete, then burpees. A good amount of burpees 😉
Saturday – We have a partner chipper to complete this Saturday morning! Some running, a box, a barbell, a pull-up bar…what’s not to love!? Grab your partner & get to the box!
Sunday Oly – Working those cleans today…halting cleans, behind the neck press and then clean grip lift offs should make for a fun Oly class!
Get pumped about our Summer Shake Down!!! We’ll see you at the info sessions this week! Get ready to look & feel your best for the summer days ahead!
