|Boom, and just like that, we’re in November.|
This month we will be slamming the pedal to the metal twice a week with SPRINT-style workouts. Coming off long GRIND workouts we should have a solid conditioning base and now we challenge that base with fast bursts of energy for single or multiple efforts. We will help train the body to recover more efficiently with these sprint workouts.
We will also retest two amazing workouts: DT and Ripcord. One is a classic Benchmark and the other is one of our favorite NCFIT Benchmarks so get excited. Lastly, we will see 1-2 bodybuilding finishers from our NCFLEX program integrated into the week to get a nice pump leading to the end of the year!
THE WEEK AHEAD:
Mon: Workout: Russian KB Swings, Ring Rows, Bike
Tues: Strength: Back Squat, Workout: Wall Balls, Burpees
Wed: Strength: Deadlift, Workout: Deadlifts, Hang Power Clean, Run
Thurs: Strength: Bench Press, Workout: Toes to Bar, Shoulder to Overhead
Fri: Workout: Box Step-Ups
Sat: Workout: Cardio Choice, Alt. Russian Twists, Empty Barbell Bent Over Row, Single Arm DB Deficit Push-Ups, Single Arm DB Upright Row, Empty Barbell Good Mornings
Sun: Strength: Power Snatch, Hang Power Snatch, Workout: Power Snatches, Chest To Bar Pull-Ups
#MAINLINEMONDAY; CFML’S HIGH POWERED OPEN GYM WORKOUT OF THE WEEK:
Today’s workout is programmed by two-times games athlete Streat Hoerner
8 Rounds For Time:
15/10 Calorie Bike
5 Man Makers (50/35)
Time Cap: 24 Minutes
•lower the man-maker weight to something you can complete unbroken.
Advice From Our Coaches:
Try not to rest during the man-makers! Get through the 5 reps each round and then use the bike as recovery and try holding a steady pace.
We are launching a referral program! Refer a friend and you both save $$$. For every friend you refer into an auto-paying membership, you get a $50 credit and your friend saves $50 on their first month of membership.
Who doesn’t love a challenge and even better, who doesn’t like black out bingo!!!
Pick-up your bingo card at your gym and get to work. The goal is to “black out” your bingo card by completing the Row-vember challenges over the month of November.
Each bingo card will be displayed at the gym so we can all see each other’s progress throughout the month as well as promote some healthy trash talking, lol. At the end of the month, those who blacked out their card will be entered into a drawing to win the coveted “Name Your Rower” Prize.
Individual “Name Your Rower” Prizes will also be given out for the top scores in some of the bingo card workouts.
Have Questions? Reach out to any of your coaches.
Good Luck and Enjoy your Row-vember Challenge….. Get ta’ Rowin’
#FEARLESSFRIDAY; CFML’S CALORIE TORCHING, MUSCLE BUILDING WORKOUT OF THE WEEK:
1,000 Box Step-Ups (20 in)
Wear a Ruck Pack (45/35 lb)
Complete 1,000 box step ups for time. Use a 20 inch box and wear a ruck pack that weighs 45 lbs for men, and 35 lbs for women.
Advice from our coaches:
1. Remember that we are here today to do two things: 1. honor and pay respect to those who have served this country and 2. Have fun! Pace this one, set realistic set goals, and see how far you can get in 45 minutes!
Congratulations to everyone who completed our Row/Bike/Ski 3k Challenge in October!
Ardmore: Steve Raem & John Murray.
Wayne: Chelsey, Jenna, Merrilee, Tanner Mundy, Lea Walsh, Dmitry, Karen Limaye, Anthony Fuscaldo, Megan Turiak, Fred Moesler, & Danielle Siravo.
Plymouth Meeting: Pierre Franklin, Haley Stevenson, Robbie Williamson, Deb Runkel, Mike Thomas, Alberte Laventure, & Andrew Greenawalt
We have a great workshop coming up with PT Josh Finley! Improve performance and increase range of motion with Josh Finley PT during this 60 min clinic. Sign up ahead of time in Wodify.
-Saturday Nov. 12 Wayne Squat Mobility Workshop
|Stuff your coach is reading, hearing, watching, using or buying|
How to Use a Tiny Box to Make Big Deadlift GainsOne of the most common mistakes in deadlifting is setting up like you’re about to do a clean. If your hips drop too much, you won’t be able to effectively pull heavy loads from the floor. Use this drill to make sure you are setting up properly.
TINY BOX = BIG GAINS.
Top Five Reasons to Sprint
Is sprinting a regular part of your training? If not, you should read all the reasons why it’s beneficial for muscle and strength gains.
BORN TO RUN.
Teriyaki Beef Stir Fry
Whip up this easy and delicious teriyaki beef stir fry for you and the fam tonight! The best part is you can fit it into your macros.
STIR FRY IT UP.