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News
November Schedule Changes:
- 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.
November Events:
Ladies Night – Thanks to Coaches Anna and Tiffanie for organizing and hosting our best Ladies Night ever. We had a fantastic showing and a great time!
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 – We’ve started our After measurements for the fall challenge, we still have some slots available for Monday, Tuesday and Wednesday. Sign up sheets are at the gym. Last chance to do the benchmark in class is on Monday.
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Programming
Cycle 4 – Week 5
The skill of the month for November is overhead positioning. We’ll be working mobility and stability in various overhead movements. You’ll see lots of stretching, pressing, holds and carries.
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 – Testing or Practice, Oly focus or Fall Benchmark
Tuesday: Mostly Upper Body – Training, Bench focus
Wednesday: Full Body – Practice, Overhead stability, skipping & rowing
Thursday: Mostly Lower body – Training, Deadlift focus
Friday: Remembrance Day Team workout, Testing
Saturday: Mostly Lower Body – Training, Squat focus
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 Nov 7, 2016
Powerlifting Programming for week of Nov 7, 2016
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CFW Weekly Update for November 6th, 2016
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