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News
Schedule Changes
- Tuesday night mobility class cancelled for October.
- Reduced hours on Saturday October 22nd for CF24 which starts at 11AM.
SAVE THE DATE:
Our Fall Fat Loss & Performance Challenge officially 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!!!
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Programming
Cycle 3 – Week 13
This is the second last week of the 3rd quarter of programming for 2016. We will start testing this coming weekend so rest as needed come in fresh. For the rest of the week the strength work will stay in the lower rep ranges.
Monday: Mostly Lower Body – Squat
Tuesday: Mostly Upper Body – Gymnastics
Wednesday: Conditioning & skills
Thursday: Mostly Lower body – Oly
Friday:Mostly Upper Body – Bench
Saturday: Testing
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 26, 2016
Olympic Weightlifting Programming for week of Sept 26, 2016
Powerlifting Programming for week of Sept 26, 2016
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CFW Weekly Update for September 25th, 2016
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