-
News
Family Day and our Fuel for fall Wrap-Up Potluck were a huge success. We had an awesome showing for the family WOD and we hope to do it again sometime. Thanks Coach Daniel for organizing and coaching the Family WOD and to Assistant Coach Justin for helping out!
Congratulations to all our Fuel For Fall Challenge Participants. We’ll be doing a blog post with all the results in the coming days. I was hoping to post something today but it looks like I’ve caught the bug that’s been going around so I’ll get something posted for you in the next few days.
-
Programming
Cycle 4 – Week 7
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.
We are breaking this programming cycle down into two micro-cycles, the first part of this cycle will finish in the next at the beginning of December and then we’ll go into a 6-week FrostFit specific cycle, which will also be very useful for those who want to do the Open.
Monday: Mostly Lower Body – Training, Squat focus
Tuesday: Mostly Upper Body – Training, Bench focus
Wednesday: Full Body – Practice, Skills and endurance
Thursday: Mostly Lower body – Practice, Deadlift focus
Friday: Mostly, Upper Body – Training, Gymnastics focus
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 21, 2016
↧
CFW Weekly Update for November 20th, 2016
↧