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News
We’ll be hosting a few skills clinics starting this week and into next week. There will be and an Intro to Mobility and Gymnastics Clinic on Tuesday at 10AM and an Intro to Olympic Weightlifting Clinic on Thursday at 10AM. 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. So if you usually attend daytime or morning classes and would like to brush up on some skills we’d love to see you there. We’ll also be doing evening versions of these clinics next week on Monday and Wednesday at 8PM.
We have a few more schedule changes coming up in September including:
- Yoga will be at 7PM rather than 6PM on Monday nights.
- We will also be adding an additional Olympic Weightlifting class on Mondays at 5:30PM.
- Gymnastics is moved from Wednesdays nights to Thursdays at 7PM.
- We are reinstating the 10AM regular classes Starting in September.
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Programming
Cycle 3 – Week 8
This is the eighth 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. Just like last week we are doing of 6 sets of 3 across meaning all sets at the same weight. If everything went well last time add a small amount of weight this time 5 to 10lbs is probably enough for most people. 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 including a continuation of our mega-volume squat & lunge workout which is happening this Thursday. We went from lunging 100M to 200M to 300M in a single workout and this week we’ll be doing 350M along with some squats. If you have done the previous workouts you can try to complete the whole thing but for those who have not completed the last few workouts in this sequence you will need to scale back the volume or you might put yourself at risk for some pretty severe injuries. We are also continuing with our pull-up and chin-up progression. On Tuesday we are doing 6 x 6 chin-ups and on Friday it will be sets of 7 in WOD. This week will take its toll – expect some muscle soreness. However next week we’ll be backing off a bit before finishing up the cycle with a few weeks of heavier weights and higher intensity WODs.
Monday: Mostly Lower Body – Squat
Tuesday: Mostly Upper Body – Gymnastics
Wednesday: Conditioning & Skills
Thursday: Mostly Lower Body – Squat
Friday:Mostly Upper Body – Overhead
Saturday: Mostly Lower Body – Deadlift
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 22, 2016
Oly Programming for week of Aug 22, 2016
Powerlifting Programming for week of Aug 22, 2016
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CFW Weekly Update for August 21st, 2016
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