CFW Weekly Update for August 14th, 2016

We’ll be hosting a few skills clinics in the coming weeks. There will be an Intro to Olympic Weightlifting Clinic session and an Intro to Mobility and Gymnastics Clinic. These classes are 60 minutes long and included in your membership and simply count as a regular class. We originally scheduled these sessions for our bootcamp graduates to transition to regular classes but we’ve also had some requests from newer members who would like the opportunity to review skills in a non timed lower pressure setting. These are scheduled for August 23rd and 25th at 10AM and August 29th and 31st at 8PM in the bootcamp time slots.

We have a few more schedule changes coming up in September including an additional Olympic weightlifting session and some possible changes to the Yoga and evening gymnastics class.  Keep an eye out for those in the weekly update and the newsletter.

Cycle 3 – Week 7

This is our seventh week of the 3rd quarter of programming for 2016. This week we continue to increase the loads on the strength portion of our workouts. Meaning that in Part A you will gradually start to see more weight. For our back squats we will be doing a few weeks of super simple linear programming.  We’ll be doing a few weeks of 6 sets of 3 across meaning all sets at the same weight. Each next time you will add a small amount of weight. This type of programming requires some patience and the idea is to increase the load gradually and only if the last session went well. Most of the other days the strength work will simply be building up to a heavy but technically sound load for the day with some down sets. August is Lunge & Split squat month so you’ll see more of that this week.  We are also continuing with our pull-up and chin-up progression. On Tuesday we are doing 6 x 6 chin-ups but it is within a WOD that has some barbell work so you will probably want to choose the same option as last time or rather than increasing the difficulty. Part B of the workouts this week still contain quite a bit of work so scale back the loading and the difficulty as needed to keep a good pace.

Monday: Mostly Lower Body – Squat

Tuesday: Mostly Upper Body – Overhead

Wednesday: Conditioning & Skills

Thursday: Mostly Lower Body – Oly

Friday:Mostly Upper Body – Bench

Saturday: Mostly Lower Body – Squat

Sunday: Make up or Benchmark

Spoiler Alert!  Click on the links below to see the details of this week’s group workouts.

CrossFit for week of Aug 15, 2016

Oly Programming for week of Aug 15, 2016

Powerlifting Programming for week of Aug 15, 2016

Kettlebell Programming for week of Aug 15, 2016

Gymnastics Programming for week of Aug 15, 2016