THE WEEKLY BULLETIN

This week's programming blends Olympic lifting, heavy strength work, dedicated gymnastics practice, and varied conditioning before culminating with Coach Davin's Every Second Counts Summer Invitational on Saturday.

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This Week's Training Highlights

• Improve barbell power with progressively heavier power cleans.

• Refine box jump and bar muscle-up technique during dedicated skill sessions.

• Increase lower-body strength with ascending back squat sets.

• Build aerobic endurance through a multi-stage bike workout that finishes with a biking variation of Annie.

• Wrap up the week with Coach Davin's Every Second Counts Summer Invitational. Participation is FREE for all CFDA members!

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Monday

Monday begins by pairing short runs or loaded carries with progressively heavier power cleans, reinforcing fast, efficient movement while your heart rate is elevated. The workout continues that theme with running, air squats, and heavier power cleans, challenging you to transition efficiently between monostructural work, bodyweight movements, and the barbell while maintaining sound mechanics throughout.

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Tuesday

Tuesday is devoted to developing explosive movement and upper-body pulling strength. Dedicated practice on box jumps and bar muscle-ups prepares you for a workout that blends those same movements into a short, high-intensity test. Finding an efficient rhythm on the box and during bar muscle-up attempts, and managing your grip as fatigue builds will go a long way toward finishing strong.​​​

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Wednesday

Wednesday revolves around one objective: producing quality back squats under controlled fatigue. Every four minutes you'll complete a short effort on the air bike before stepping under the bar for a set of five back squats. As the rounds progress, the load gradually increases while recovery remains limited. Success depends on smart weight selection and consistent lifting mechanics across all ten intervals.

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Thursday

Thursday's training opens with a twelve-minute core EMOM featuring leg raises, sit-ups, hollow holds, and Russian twists to strengthen the muscles that stabilize nearly every movement we perform. The workout then shifts to descending sets of double-unders paired with repeated toes-to-bar (or knee raise variations), challenging athletes to settle into a sustainable rhythm keeping enough grip strength in reserve for the hanging movements.

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Friday

Friday features one of CrossFit's classic benchmark workouts: Grace. The faster you move, the more tempting it becomes to stop. It's all about finding a weight you can manage for 5 to 10 reps before putting the barbell down. Success comes from feeling uncomfortable without pushing every set to your limit.

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Saturday

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Coach Davin's Every Second Counts Summer Invitational
 

Join us at 9:00 a.m. for our FREE in-house competition, designed to challenge athletes of every experience level in a fun and supportive environment. Sign up in our app: Go to Schedule -> Events

 

Competitors will be paired with a partner but will take on each event as individuals.

 

Athletes will compete in either the Men's, Women's, or Coaches divisions, with the lowest combined time across all three events determining the winners.

 

Event 1: 5,000 Meter Row for Time
Time Cap: 30 minutes

Scoring: Your time to complete 5,000 meters.

 

Event 2: Ground to Overhead

Complete 30 ground to overhead repetitions in three unbroken sets of 11, 10, and 9. Athletes may perform the workout at the prescribed weight, scale down, or choose a heavier weight to earn a scoring advantage.

Time Cap: 30 minutes

Scoring: Your time to complete all 30 repetitions.

 

Mandatory Rest
Your Event 2 completion time becomes your mandatory rest period before Event 3 begins.

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Event 3: 50 Burpees Over the Bar
Time Cap: None

Scoring: Your time to complete all 50 repetitions.

 

Whether you're planning to compete or simply cheer from the sidelines, we hope you'll join us for a great morning of fitness and community.

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Good luck to all of our competitors. We'll see everyone Saturday morning!