CFW Weekly Update for September 11th, 2016

Our Monday evening Olympic Weightlifting class starts this week. This class is all about the snatch and the clean & jerk and we’ve added a 5:30PM class on Monday evening so that we can have 3 sessions per week. Don’t worry it’s not a problem if you want to come two days in row.

Our Kids classes are ongoing and if there is enough interest we are willing to add more time slots including weekends. For now ages 5 to 7 meet on Wednesdays at 5PM. Ages 7 to 10 meet at 6PM on Wednesdays. Tweens aged 11 to 14 meet on Tuesdays and Thursdays at 6PM.  Just let us know if you are interested in having your kids try a class.

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

Cycle 3 – Week 11

This is the eleventh week of the 3rd quarter of programming for 2016. This week continue 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. There is one stand-out workout this week; Thursday will be the culmination of our crazy lunge workouts so you’ll definitely want to modify if you weren’t coming consistently during lunge month in August. 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: Mostly Lower Body – Squat

Tuesday: Mostly Upper Body – Gymnastics

Wednesday: Conditioning & skills

Thursday: Legs! – Squat

Friday:Mostly Upper Body – Overhead pressing

Saturday: Mostly Lower Body – Olympic weightlifting

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 11, 2016

Olympic Weightlifting Programming for week of  Sept 11, 2016

Powerlifting Programming for week of Sept 11, 2016

Kettlebell Programming for week of Sept 11, 2016

Gymnastics Programming for week of  Sept 11, 2016