Registration in Zen Planner will be open from 9am-12pm. Once a heat is full, it’s full. When you arrive at the gym, mark your name on the whiteboard for your specific heat. If you can judge, put your name under an athlete’s name (there’s bonus points for judging this year).
Come early, get in a solid warm-up, and bring your A-game.
There will be a 5 minute transition between heats. Athletes – have your dumbbell ready to go BEFORE the heat starts. The clock won’t be waiting for you.
Who’s pumped for 18.1?!?
Complete as many rounds as possible in 20 minutes of:
10 dumbbell hang clean and jerks
14 / 12-cal. row
Tonight, at 9pm, we’ll have a live viewing of the 18.1 release. Come by the gym if you get a chance. And if you’re competing tomorrow, I’d suggest taking today as a rest day. Again, once we find out the workouts, we’ll post various options on Zen Planner, create a heat list, and it will be posted at the gym on the whiteboard. If you’re able to judge, please sign up under any name.
Tabata deadlift, 185/135#
Tabata hang power clean, 135/95#
Tabata front squat, 85/55#
Tabata push press, 65/35#
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Rest one minute between exercises (to switch weight on your bar).
Post total reps from all 32 intervals to comments.
Alright, the Open is coming up! We will be having a viewing party tomorrow night at 9pm. Come and see the big reveal with your CFM friends.
First thing – You may have seen the ‘I’m in the #CFMOpen’ sign in the warm-up room. Here’s your chance to earn some points for your team before the Opens starts. Rules: 1) Take a picture with the sign. 2) Post it on Facebook and/or Instagram* with the hashtag #CFMOpenRed or #CFMOpenBlue. 3) For every 5 posts, your team will earn 1 point. Contest ends Thursday at 9pm.
*Posting to both won’t give you double the points, but it will be appreciated.
Next – if you’re in the Open, I would encourage you to take Thursdays as a rest day so that you’re fresh for Friday nights. If you have Open Gym on your membership, feel free to come in and work on mobility or skills, but lifting heavy or getting blasted by a workout may not leave you in prime shape for 18.1.
Enjoy New Brunswick’s first ever Family Day! See you all for regular classes tomorrow.
If you forgot, the Open starts THIS Friday. Here’s what you need to know:
We have a remarkable 107 athletes signed up for the Games! For all of those registered, this is how the season will work.
Every Thursday at 9pm for 5 weeks, Dave Castro will announce the workouts. As owners, we find out at the same time as you, so we’re not privy to any insider info. We will have a live viewing of the first workout at the gym on the big screen. After we find out the workout, we’ll set up spaces in Zenplanner (given the large amount of unknowns, it might take a while). There will be NO wait lists. Once a heat is full, it’s full. Please register NO LATER than Friday at 12pm.
Every Friday, starting at 5:15pm, we will brief the workout. We will review the movement standards, the scaling options and provide tips and strategies for getting the best score possible. Please try to be there for the briefing as many former participants have found this helpful.
Shortly after, we will start running heats of the workout until everyone has been put through. Again, please register in Zen Planner by Friday at 12pm for either an Rx’d or Scaled/Modified division. There’s no mixing & matching – you’re either one or the other. If you aren’t sure, email to ask!
The heat list will be on the PR whiteboard at the gym. If you’re able to judge, please fill in your name under an athlete. If you judge, you’ll also earn an extra point for your team score. We may need a few volunteers to help with equipment as well. All help is greatly appreciated.
If you’re not able to join us on the Friday Night Lights, you have the option of doing the workout on Saturday/Sunday during the Open gym at 9am. A few trainers/judges will be available during that time.
More details will be released this week. Stay tuned!