CFW Weekly Update for September 4th, 2016

Remember – no classes on Monday but we have a team workout at 4PM.

We have one more skill clinic coming up this week. On Wednesday at 8PM we have a rings workshop with Coach Ren.

Check out the list of class schedule changes for September.

We’ve also started getting ready for our Fall Fat Loss & Performance Challenge which starts on October 3rd.

Cycle 3 – Week 10

This is the tenth week of the 3rd quarter of programming for 2016. This week we are back to higher intensity programming. This means heavier weights and more intense (i.e. heavier though sometimes shorter) metcons. We are picking up where we left off on our Back Squat 6×3 program and our 6×6 Chin Up program. You will want to be conservative with your squats this week based on how the weights felt last time you squatted 6×3. For the chin-ups you should be using a variation that you can maintain for all 6 sets. Most likely the first set will be easy but the idea is to build capacity at a sub-maximal intensity and once that gets easy you can increase the level of difficulty. The skill of the month for September will be planks! Let’s focus on quality and it should improve everything else we do in the gym.

Monday: Team Workout

Tuesday: Mostly Upper Body – overhead pressing

Wednesday: Conditioning & skills

Thursday: Mostly Lower Body – Squat

Friday:Mostly Upper Body – bench

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 Sept 4, 2016

Olympic Weightlifting Programming for week of  Sept 4, 2016

Powerlifting Programming for week of Sept 4, 2016

Kettlebell Programming for week of Sept 4, 2016

Gymnastics Programming for week of  Sept 4, 2016