CFW Weekly Update for September 18th, 2016

SAVE THE DATE:

Saturday October 1st – We’ve also started getting ready for our Fall Fat Loss & Performance Challenge which starts on October 3rd. Registration is now open.  We kick off the challenge with a benchmark workout and nutrition seminar on Saturday October 1st. We will have a very special guest speaker for the nutrition seminar. Member Chris Gair has agreed to say a few words and share with the group how he lost over 200lbs! Entry fee for the challenge varies from $20 to $120 depending on what type of measurements you want taken and we’ll be donating some of the proceeds to Chris’ drive to fund his skin removal surgery. We’ll be opening this up to non-members as well. Anyone who simply wants to come to the nutrition seminar and do the benchmark workout can do the Bronze Challenge for $20 and we’ll donate it to Chris’ fund. So mark your calendars! We hope to see you all out on October 1st!

Saturday October 22nd – We are hosting CF24 again this year. This is an awesome fundraising event for Special Olympics. This year we’ll be running 6 workouts in 6 hours. See Coach Megan for details…

January 14th & 15th 2017 –  FrostFit 2017!!!

Cycle 3 – Week 12

This is the twelvth week of the 3rd quarter of programming for 2016. We will start testing toward the end of next week so tis week will be fairly high intensity (i.e. heavy loads) but not too much volume. We’ll be doing some more creative rep schemes like waves and clusters. Then we’ll taper a bit at the end of this week and in the beginning of next week. The skill of the month for September is 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 – Bench

Wednesday: Conditioning & skills

Thursday: Mostly Lower body – Oly

Friday:Mostly Upper Body – Overhead pressing

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 Sept 18, 2016

Olympic Weightlifting Programming for week of  Sept 18, 2016

Powerlifting Programming for week of Sept 18, 2016

Kettlebell Programming for week of Sept 18, 2016

Gymnastics Programming for week of  Sept 18, 2016