CFW Weekly Update for October 16th, 2016

CF24 – This coming Saturday October 22nd we are hosting CF24. This is an awesome fundraising event for Special Olympics. This year we’ll be running 6 workouts in 6 hours from 11AM to 5PM. We have a reduced class schedule with just regular classes at 7AM & 8AM and the remainder of the classes will be cancelled for that day.

Ladies Night – CrossFit Winnipeg is excited to be hosting a ladies night on Friday, November 4th at 7:00pm! We are inviting ladies from all CrossFit gyms across Manitoba and their friends to join us for a fun workout followed by dinner and drinks at a nearby establishment. Come out, have a great workout, reconnect with old friends and make some new ones!

Family Day – Join us on Saturday November 19th for Family Day at CFW. We’ll be having a huge CrossFit Kids class for the entire family Kids 5+ can participate in the WOD and toddlers and babies can come and watch. at 2PM followed by a potluck and awards to wrap up our Fuel For Fall Challenge around 3PM.

Youth Weightlifting – We are introducing a youth weightlifting program starting in November for kids ages 10 and up. Sessions will be at the same time as the adults but we will have additional coaches as needed.  Contact us if interested for your kids.

Cycle 4 – Week 2

Our last quarter of programming for 2016 started last 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: Mostly Lower Body – Squats Training

Tuesday: Mostly Upper Body – Gymnastics strength & conditioning

Wednesday: Full Body – Rowing & KB Skills Practice

Thursday: Full body – Barbell Complex Benchmark & Double Unders testing

Friday: Full Body – Gymnastics & WOD skills

Saturday: Mostly Lower Body – Oly Training

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 17, 2016

Powerlifting Programming for week of Oct 17, 2016

Kettlebell Programming for week of Oct 17, 2016 – Cancelled CF24

Gymnastics Programming for week of Oct 17, 2016