CFW Weekly Update for December 11th, 2016

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. Here’s a sneak peak:

December 24th – reduced hours

December 25th – closed

December 26th – team workout at 1PM

December 31st – reduced hours

January 1st – team workout

Cycle 4 – Week 10

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, Oly focus

Tuesday: Mostly Upper Body, Gymnastics focus

Wednesday: Full Body , Skills and conditioning

Thursday: Mostly Lower body, Squat focus

Friday: Mostly, Upper Body, Overhead pressing focus

Saturday: Mostly Lower Body, 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 Dec 11, 2016

Powerlifting Programming for week of Dec 11, 2016

Kettlebell Programming for week of Dec 11, 2016

Gymnastics Programming for week of Dec 11, 2016 – Mondays will focus on pushing and pulling i.e. pushups, dips, pullups and muscle-ups, as well as thoracic mobility and core work. Saturdays will focus on handstands, core work such as L-Sit progressions and shoulder and hip mobility.