BRING A FRIEND WEEK - MAY 22-27, 2023
Bring a Friend Week starts Monday, May 22nd! This is a perfect time for your friends, family, and co-workers to try out CrossFit! Workouts will be programmed with beginners in mind, and all WOD’s will include a BAF Option to ensure your friend doesn’t burn out throughout the week.
Your friends may come to as many classes as they like during BAF Week, and you may bring as many friends as you want! Your friend does not need to sign in to classes, and they are not required to have you in attendance with them at every class. All they need to do is sign a waiver before their first class.
Every CFT member who has a friend purchase a membership will receive our referral reward of $75 cash! Referral rewards are unlimited. We will also be offering a $50 discount to friends who buy a membership before June 30th.
Either sign a waiver at the front desk when you come in, or take care of it online here. See programming for BAF Week below!
Monday 5/22/23
STRENGTH
Back squat with a two second pause at the bottom (5x6)
METCON
Teams of 2 for time
1K row
100 Russian kettle bell swings
750m row
75 Russian kettle bell swings
500m row
50 Russian kettle bell swings
Tuesday 5/23/23
METCON
18 minute AMRAP* in teams of 2
Partner 1
300m run
Partner 2
AMRAP of
6 pull-ups
8 push-ups
12 sit-ups
(pick up wherever your partner left off)
BODYBUILDING
Arms and Abs (as time permits)
3 rounds for quality
Barbell curls (21’s)
15 banded tricep extensions
20 Russian twists
10 hanging knee raises
Wednesday 5/24/23
METCON: “WARRIOR”
For time: 15 minute time cap
60 alternating single dumbbell step-ups
50 alternating single dumbbell snatch
40 box jump-overs
30 alternating single dumbbell devil press
BODYBUILDING
Legs (as time permits)
4 rounds for quality
20 calf raises
10 heel elevated goblet squats
10 toe elevated tempo Romanian deadlifts
Thursday 5/25/23
METCON
25 minute AMRAP* in teams of 2
300 foot farmer carry
--While the other partner’s working: dead hang
30 kettle bell deadlifts
--While the other partner’s working: sand bag bear hug hold
300 foot sandbag carry
--While the other partner’s working: kettle bell farmer’s hold
30 sandbags over the shoulder
--“I go you go”
BODYBUILDING
Back and Booty (as time permits)
3 rounds for quality
10 weighted hip thrusters
10 GHD hip extensions
10 ring rows
15 banded lat pull downs
Friday 5/26/23
STRENGTH
Deadlift (5X4)
METCON
15 minute AMRAP*
8 deadlifts (185/125)
30 jump rope crossovers
1 rope climb
60 second rest
Saturday 5/27/23
STRENGTH
Bench press (5x6)
METCON
15 minute AMRAP* in teams of 2
16/12 calorie bike
16 alternating single dumbbell snatch
12/9 calorie bike
12 alternating single dumbbell hang clean and jerk
8/6 calorie bike
8 alternating single dumbbell devil press
*AMRAP = As Many Round/Reps As Possible
