At CFI we want to provide the best in training for you, so with that in mind we’ve decided to release the workouts for the week in advance each Sunday.

For those members who need to work on weaknesses, knowing what’s coming in advance can really help out. If, for example, you need to develop your pull ups and today’s and tomorrow’s workout don’t contain any pull ups, you know it’s a good time to get a band and work 3 sets of 12. If you are strong but have no gas in the tank, skipping squat day in favour of 4 x 400m repeats is going to be the best use of your time. It’ll also help you plan your at home workouts when you can’t attend classes.

We’ll still post the workout of the day Monday-Saturday, along with a photo (thanks Pete!) and an interesting link. Please remember to post your times to comments as well. It helps raise the bar for everyone.

Monday
Front Squat
3-3-3-3-3

Overhead Squat
3-3-3-3-3

Tuesday
Skill
Rope Climbs

Metcon
“Karen”
150 Wall Ball Shots, for time

Wednesday
Skill
Handstands

Metcon
21-15-9
Kettlebell Swings (32Kg/24Kg)
Pull Ups (Chest to Bar)

Thursday
“Amanda”
9-7-5
Muscle Ups
Snatches (60Kg/40Kg)

Friday
“Eve”
10,9,8…3,2,1
Power Cleans (70Kg/45Kg)
Box Jumps (24″/16″)

Saturday
“Cindy”
As Many Rounds As Possible in 20 Minutes of:
5 Pull Ups
10 Push Ups
15 Air Squats