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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 4 – Week 1
Congrats on all the PRs during testing last week! So rewarding to see the progress you are all making. Our last quarter of programming for 2016 starts this week. For the coming month you’ll be seeing a lot of front squats and power snatches and chin-ups as we want to give our Fall challengers the opportunity to see some improvement over the course of the 5 week challenge.
During this cycle each workout will have a particular focus or way to approach the session. Some sessions will focus on skill building or mechanics. Other sessions will focus on training at a higher intensity to illicit more strength or conditioning adaptations. And other sessions will be explicitly focused on testing or competition. This might mean heavy loading or finding a true max on a lift or it might include going all out on a benchmark workout. Keep an eye out for the notes.
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: Team Workout
Tuesday: Mostly Upper Body – Skills
Wednesday: Full Body – Conditioning
Thursday: Mostly Lower body – Squat
Friday: Mostly Upper Body – Overhead
Saturday: Mostly Lower Body – Oly skills
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 10, 2016
Powerlifting Programming for week of Oct 10, 2016
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CFW Weekly Update for October 10th, 2016
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