CFW Weekly Update for November 12th, 2016

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.  I know this can feel rushed for some, however, we are trying it out for a while, for scheduling purposes. Please arrive early to warm-up as the coach will do only a few minutes warm-up and we go straight to lifting.
• 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 24 hours 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:

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 at 2PM followed by a potluck and awards to wrap up our Fuel For Fall Challenge around 3PM.

Fuel For Fall Wrap-Up – We’ll be doing our potluck and awards following our Family WOD.  I’ll be sending out a reminder email about this, as well as instructions on how to request your before and after photos if you like.

Cycle 4 – Week 6

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.  This week we also have a Birthday WOD for one of our members. If you are a CFW member and would like to see a specific movement or special workout in your honour on your birthday, we take requests! Just email Tania with a few weeks notice and we’ll see what we can do!

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 – Practice, Squat focus

Tuesday: Mostly Upper Body – Practice, Gymnastics focus

Wednesday: Full Body – Training, Longer Multi-Part Running Clock WOD

Thursday: Mostly Lower body – Training, Squat focus

Friday: Full Body – Special Request Birthday Benchmark Workout

Saturday: Mostly Lower Body – Training, Oly 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 14, 2016

Powerlifting Programming for week of Nov 14, 2016

Kettlebell Programming for week of Nov 14, 2016

Gymnastics Programming for week of Nov 14, 2016