Week ahead!

We are excited to announce the 16+ committed club winners in this email!
Leah Skole had the most members referred who joined in the month of April. No Bull Gift card for her!
Multiple members tied with two referrals and no clear winner from our sign in so we will be gifting $20 towards each of the members with two referrals last month. Cash:)

There is no limit to member referral bonus and all are eligible for our member bonus of 70$ for referring a member who joins and the new person also gets a membership referral! Win Win.

We are in the 7th week of the strength cycle with a deload then a max week leading into Murph!

Monday: The Amazon Rain Forest- Lots of reps in this Murph prep day much like the amount of animals that live in the rainforest but much like it is in danger the reps are descending.

Tuesday: Jaguar-This is fierce. We are doing three different pieces in this workout. Strength then the Metcon and then the rope climb skills. Watch for timing on this or stay extra and work it in!

Wednesday:Sloth-Long but not slow interval workout with rowing buy in and then max reps of DB snatch, HSPU then moving through max burpee box get overs. 

Thursday: Giant River Otter-After doing clean strength piece which Otters do a lot of cleaning you will work in a 15 min AMRAp to get through Biking and increasing weight thrusters ending in another Max of Squat clean thrusters*which happens to be your score… scale volume accordingly.

Friday: Anaconda-We will be doing push press and Jerk work then a E2MX8 of Toes to Ring, Bench Press then Double unders. Your arms may feel pretty pumped leading into those Doubles so maximize your recovery and move those limbs!

Saturday: Partner workout Toucan-Yes Wall Balls again starting out this partner workout and leading into more fun chipper movements Beaking (Peaking) into the Devils Press finale!

Sunday: Red Howler Monkey….A chance to get some extra work on wall walks at a really nice rep amount 3! You gotta move in this 16 min EMOM!

Don’t forget to celebrate the mothers in your world. There is a lot of different levels of mother out there. Shout out to the ones who have helped us grow and become who we are. 

What’s in a name?

Ok we have a week of fun workouts ahead and a great question was posed at the event planning meeting. Do the workout names mean anything? So a fun challenge for you this week could you make sense of the name and connect it to the workout?

Here’s my assessment of what the names mean this week all in the vein of amazing catches.

Monday: Red Snapper- Murph Preppy and tasty and mild morsels of bites of Running and the intervals of Cindy.

Tuesday: Wahoo-A trophy fish and high quality catch on a fish line… so is the impact of Assault biking and line facing Burpees. I challenge you to shout out WAHOO during the 7 Min AMRAPS.

Wednesday: Blue Marlin-A hard to catch sword wielding fish that takes a lot out of fisherman and requires some stability and a good rope that won’t break.

Thursday: Kingfish- Fishing for this bad boy is the thing of selfies. Push your way on the rower and then celebrate by holding the weight overhead. Kingfish weights vary a lot but on average about 35 lbs.

Friday: Mahi Mahi-A tropical fish with fancy colors and that is much like the toes to bar in this 5 round workout of Biking Toes to Bar and then a blast of heavy DB snatches at the tail end.

Saturday: Partner workout Swordfish- You need a buddy to pull these bad boys out of the water. It’s all about the boom on this chipper with 10 rope climbs then a huge chunk of burpee get overs and double KAREN!

Sunday: Shark….you have a minute to escape each time on your rower then capture your inner speed and swiftly do 6 clean and jerks emom for 10 min.

Bring A Friend Week and the Sauna is Online!

What a great week with new faces we had capped off by a great team workout DECK OF CARDS!!!

This week we start Murph Prep! It’s a perfect time to get started with knowing how to approach and modify the workout as we get closer to Memorial Day! Memorial Day we will have holiday hours and fun activities for the morning and afternoon crew. We will be planning this at the meeting on Thursday at Wingman which is at 7:30pm. Please join us.

Leaderboard for BAF week is growing. We have two competitions with person with most referrals (legitimate ones) and those who join during this month.

Week Ahead:

Monday: Murph Prep TIme

Tuesday: Squat Snatch and Deadlifts with Rowing intervals

Wednesday: A Lot of Burpee Box Jump overs then Skills and Drills of Muscle ups

Thursday: Power Clean and Front squat work @80% with a Fun Bike/Toes to Bar and Thruster AMRAP

Friday: Benchmark ISABEL with Snatch Balance and Push Press

Saturday: Partner Rowing workout with Lunges and Jump overs

Sunday: Erg work and a Core Burner Burpee/V-Up and Single Unders

Spring Breaking It

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MyZone 2300 Club Challenge

Brush off those MyZone chest straps. It is about that time! Starting on April 1, 2023 we will be starting our challenge to hit 2300 meps in the month of April.

Why get a heart rate monitor at DCF? What we like about MyZone that is different from using your watch or another system like Polar or Garmin is that we can integrate it into our gym and have your heart rate for you to be able to monitor while you work out as well as watch how quickly you recover from efforts as you work to hit the stimulus in your workout.

Price? Our monitors are priced below what it would cost for you to get a fancy watch or Garmin or buy online at Amazon. It is $125 for you our members. MyZone also needs a facility code for it to work so if you do choose to buy online you would need to ask a coach to do so.

What does it do?

It will monitor the zones you are in and you get points for which zones you are in through different workouts. Certain cardio will get you in to red and some are more toward yellow, green or blue. When you purchase one every workout you complete you will receive an email that will give you are readout of what you did during the time it was on your chest. Each zone and for how long and your points for each workout and an average heart rate percentage.

How does it calculate percentage?

There is a standard algorithm that determines max heart rate for individuals and MYZONE will also automatically calibrate as you get more fit to determine your actual max based on your age and other factors that it will learn over time as you do more workouts.

Why get a MyZone I have a watch?! All the wearable technology is constantly adapting and getting better. We at DCF love to test out new technology as it comes out. Whoop we have used it. Oura? Yep we have used it for a few years as well. Chest straps like Garmin or Polar? Absolutely. What we like is that MYZONE is for DCF and the community aspect as well as knowing that chest straps are more accurate overall. Our Myzone’s come with a charger and three options for straps for wearing on your chest, bicep or wrist.

Have more questions? Talk to us about it. We have monitors and have more on the way. More MyZone challenges to come!

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