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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.
- Looking into the possibility of adding another Kettlebell class to the schedule. Please email us your preferred days & times.
SAVE THE DATE:
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 14
Testing just started this weekend and continues into this week. The movement of the month for October will be front squats. We won’t be front squatting every day but on non squatting days you’ll see some work on your front rack position as well as thoracic mobility and ankle mobility.
Gymnastics Class for October will be continuing its focus on repetition of movement. Specifically in the core, & shoulders. You should see progression of movements that we’ve already been working on such as push ups, dips, press to handstands, pull ups, & skills such as the human flag & muscle up. Expect to work on shoulder stability & core strength, essential components of all gymnastics/body weight movement. Grip strength is also a necessity so expect to see work done with the wrists & hands.
Monday: Mostly Lower Body – Oly Testing
Tuesday: Mostly Upper Body – Push Press Testing
Wednesday: Conditioning testing
Thursday: Mostly Lower body – Squat Testing
Friday:Mostly Upper Body – Bench Testing
Saturday: Mostly Lower Body – Deadlift 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 Oct 2, 2016
Olympic Weightlifting Programming for week of Oct 2, 2016
Powerlifting Programming for week of Oct 2, 2016
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CFW Weekly Update for October 2nd, 2016
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