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News
Thank You!
Our members are awesome. We had a great turnout for our party at Le Garage on Friday and although I left a bit early, I hear that I missed the best parts of the entire night. Thanks to everyone who came out! I also wanted to give a shout out to our athletes who competed at the HercFit weightlifting competition today. Matt, Mike, Dom and Justin represented CFW for the guys and Janelle, Megan and Anna for the ladies. It was so much fun seeing all the progress you’ve made, and I’m very proud of everyone’s lifts. I was also super pumped to see all the members who turned up to watch and support our athletes. I hope this will encourage those of you who are hesitating to try out a competition soon.
December Schedule Changes
Gymnastics
Starting this week, the 5PM class on Mondays will be a gymnastics strength class instead of CrossFit. Coach Ren and I have been working very hard on our gymnastics program and we are super excited to be able to share it with you. These classes are very structured and heavy on core work, strength and flexibility, and athletes will need to demonstrate mastery on a specific progression before moving on to the next level. This program is high volume and is geared toward adults who want to use gymnastics to get stronger and more flexible, not your traditional kids gymnastics. All students will start at the beginning of the progression. You will test to see if you are ready to move on to the next progression. If you cannot complete the number of required reps, you will continue to work on that progression until you have mastered it. Students who demonstrate mastery in a progression can move on to the next progression. I promise it will be challenging and it will get your closer to mastering handstands, pistols, and of course that 6-pack. For this month, Mondays will focus on pushing and pulling i.e. pushups, dips, pullups and muscle-ups, as well as thoracic mobility and core work i.e. toes to bar progressions. Saturdays will focus on handstands, core work such as L-Sit progressions and shoulder and hip mobility. Both sessions should be extremely useful for general fitness, as well as shoulder health and for building gymnastics specific skills.
Kettlebell
The noon class on Tuesdays will now be a Kettlebell class. We’ve had tons of requests so this month we were finally able to implement it. This class is great for conditioning and for building stability and structural balance, plus the workouts are really fun. Hope to see you there! I’m very excited to be coaching the Tuesday class and I can tell you that I will be relentless when it comes to quality of movement. It’s the perfect opportunity to learn more about kettlebells and to perfect your technique.
Holiday Hours
We’ll have some slight modifications to our hours over the holidays but we’ll keep everyone updated. We will be closed on December 25th and will have reduced hours or team workouts on the 24th, 26th, and 31st.
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Programming
Cycle 4 – Week 9
The December skill of the month will be Double Unders. Don’t worry, this doesn’t mean double unders every day, but it does mean you’ll have more opportunity to practice and that we’ll be working extra hard on mobilizing and stabilizing the ankles and everything else you need to improve your skipping.
This week we will do a couple of days of strength testing and then move on to a FrostFit micro cycle for December into mid January.
Monday: Mostly Lower Body, Squat testing
Tuesday: Mostly Upper Body, Press testing
Wednesday: Full Body – Training, Skills and endurance
Thursday: Mostly Lower body, snatch testing
Friday: Mostly, Upper Body, bench press testing
Saturday: Mostly Lower Body, clean & jerk testing
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 Dec 5, 2016
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CFW Weekly Update for December 4th, 2016
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