THE WEEKLY BULLETIN

This week moves between longer conditioning efforts and deliberate strength work. Pacing yourself and thoughtful loading will matter, especially when heavier or more technical work comes later in a session.

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This Week's Training Highlights

• Four of the six WODs include barbell work, with several sessions building from lighter technical sets to heavier lifts.

• Gymnastics work ranges from foundational pulling and core positions to rope climbs, toes-to-bar, and strict pull-ups.

• Tuesday focuses entirely on rowing, while Friday combines short runs with repeatable upper-body strength.

• Saturday finishes the week with synchronized burpees and a partner barbell progression.
   

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Monday

Monday begins with core work that includes hanging tuck or L-sit holds, medicine-ball sit-ups, hollow holds, and seated twists. The WOD then shifts to the benchmark workout, Cindy (a.k.a. Tom Holland's Spider-Man Workout). This 20-minutes of bodyweight effort moves through pull-ups, push-ups, and air squats. To maximize your number of rounds, maintain a conservative but steady pace from the beginning and minimize unnecessary rest between movements. Break up the push-ups if needed to prevent going to failure.

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Tuesday

Die Hard, a repeat CFDA workout, is entirely on the rower beginning with short work-and-rest intervals before moving immediately into a longer calorie effort. After a recovery period, you will finish with a 2,000-meter row. Don’t empty the tank during the opening intervals. Hold a pace that leaves enough for the longer effort at the end. Here are some quick tips from one of our favorite rowing experts on YouTube. 

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Wednesday

Wednesday pairs power cleans that increase in weight with a series of rope-climb progressions, moving from grounded pulling and knee raises to foot locks and full climbs. The WOD combines increasingly heavy cleans with a decreasing number of rope climbs before finishing with an opportunity to establish a 1-rep max clean. Focus on using your legs on the rope and controlling each descent. Use the lighter clean sets to dial in your setup and catch before the bar gets heavy.

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Thursday

Thursday’s strength and skill work rehearses many of the movements that return later in the WOD. Jolene combines burpees over the bar, wall balls, thrusters, toes-to-bar, and strict pull-ups. Consider scaling the toes-to-bar and strict pull-ups if you suspect your reps will break down. Reaching failure early will make the later rounds much harder.

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Friday

Friday pairs repeated 100-meter runs with bench presses, building the weight during the early rounds before settling into a working load for the remainder of the workout. Your score is the total weight lifted across all rounds. Remember to keep your upper back firmly set on the bench and maintain pressure through your feet. Take a deep breath before lowering the bar, maintain your brace, and exhale as you press through the hardest part of the lift.

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Saturday​​​​

Saturday’s partner workout moves through four barbell sections, each separated by synchronized burpees. Partners alternate through deadlifts, hang power cleans, shoulder-to-overheads, and ground-to-overheads. Your barbell weight should feel challenging while still allowing you to string together four shoulder-to-overhead reps.

 

Choosing the Right Working Weight​​

Heavier loads serve different purposes this week. Wednesday’s clean work ends with a 1-rep max attempt. Thursday’s increasing weights reinforce movement quality, while Friday is about establishing a bench press load you can repeat after every run.Before a workout begins, identify whether the goal is to find your heaviest successful lift or sustain quality work across multiple rounds. When building toward a maximum, continue adding weight only while your positions and timing remain sound. When the work needs to be repeated, choose a load that leaves enough margin to perform every set safely.

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​Community Corner​​​

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Labor Day, or Dragon Con Monday?

 

Some call Monday, September 7, Labor Day. Others know it as Dragon Con Monday. Whatever you are celebrating, join us for a special 8:00 a.m. class, leaving ample time to return to the Vendor Hall for any last-minute deals on combat lightsabers and foam weaponry. Costumes for the WOD are optional, but definitely not for Michael. Our regular Open Gym schedule will remain in effect throughout the day.

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