CFW Weekly Update for October 30th, 2016

November Schedule Changes:

• Reminder: no Yoga on Monday this week due to Halloween. Instead it will be on Tuesday night at 7PM.
• Monday and Wednesday evening Olympic weightlifting will now be from 6PM to 7PM and Sunday Olympic Weightlifting from 11AM to 12:30PM.
• We are also starting our Youth Weightlifting Program as of this week, for kids ages 7+. The kids sessions will be at the same time as the adults but they will have their own coach. We will need the kids to be registered in advanced so that we can make sure that we have a coach available.
• We are cancelling the Saturday Free Intro class at noon, we’ll be shuffling the Saturday specialty classes around a bit to try to accommodate another Kids class.
• 7PM class this Friday is cancelled for our Ladies Night. No boys allowed after 7PM!

November Events:

Wheeler in the Morning at CFW – The Show will be broadcasting live from CFW this Thursday from 6AM to 9AM.

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! This also means that the 7PM class is off limits to the boys… Sorry!!

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.

Fall Challenge Update – After measurements for the fall challenge will take place between Sunday, November 6th and Wednesday, November 9th. Sign up sheets will be at the gym on Monday. Benchmark workout will be programmed on Saturday and Sunday November 5th and 6th, but we’ll make sure that it can also be done early the following week if needed.

Cycle 4 – Week 4

We are just finishing up our Front Squat month and we’ll be testing it out this coming weekend for the end of the Fuel For Fall Challenge. The movement of the. month for November is…

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, and these are to be executed at the highest intensity. 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.

November Gymnastics Class this month will have the same focus as last month. Repetition of movement will continue, and specific work in the core, & shoulders. You should see continued 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 – Training, squat focus

Tuesday: Mostly Upper Body – Training, Gymnastics & conditioning focus

Wednesday: Full Body – Training, Aerobic Conditioning focus

Thursday: Mostly Lower body – Skills Practice, Olympic Weightlifting focus

Friday: Mostly Upper Body – Skills Practice, Overhead pressing & gymnastics

Saturday: Mostly Lower Body – Testing, Fall Challenge Benchmark

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 31, 2016

Powerlifting Programming for week of Oct 31, 2016

Kettlebell Programming for week of Oct 31, 2016

Gymnastics Programming for week of Oct 31, 2016