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News
Referral Rewards Program… and a little extra gift from CFW
Introducing the CFW Referral Rewards Program. In promoting CFW, we also recognize the value of growing our community organically and giving back to our membership to keep it strong! When someone you invite to CFW becomes an active member, we’ll credit you with a reward of your choice as follows.
You can choose to upgrade your membership to the next level for one month. This means you can upgrade from 8 classes per month to 13 classes per month, or from 13 classes per month to Unlimited for an entire month. Alternatively, you can choose a 45 minute personal training session. You can use this private session with a coach of your choice to work on any skills, techniques or problem areas like Pull-ups, Muscle-ups, Olympic Lifting, Mobility, etc. You will receive one month membership upgrade OR one personal training session for every new invite who joins as a active CFW member. For a limited time, we will also provide you with a $100 gift card to give to your invitee, to use on their CrossFit Start Up membership (Fundamentals or On Ramp). This makes a great Christmas gift, or just an incentive for that special someone to join up! Click HERE for details and to invite friends and family.
December Schedule Changes
For December, the Thursday 7PM gymnastics class is cancelled but the 5PM class on Mondays will be a gymnastics strength class instead of CrossFit.
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
Please make sure to check Zen Planner for the class schedule.
December 24th – reduced hours, open at 10AM, no gymnastics, no kettlebell, no mobility
December 25th – closed
December 26th – team workout at 1PM
December 31st – reduced hours
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Programming
Cycle 4 – Week 11
You may have noticed that we haven’t been posting Health, Fitness, and Performance workouts in the past couple of weeks. This has been intentional. We noticed that most of our members prefer to have the coach customize the workout to their abilities rather than simply doing one of the Health, Fitness or Performance WODs as they are. Since the coaches are already doing a great job of customizing workouts, there doesn’t seem to be much value in pre-programming the various streams. The current workouts are very much classic CrossFit style workouts, designed to prepare our members for FrostFit and the Open. That being said, the difficulty level of the current WODs varies from “Fitness” to “Performance”. On the days where the WOD is more geared toward Fitness, we can post notes on how to scale up if needed. Even if there is no standard marked for Rx+, please don’t hesitate to ask the coach if you feel you need a more difficult movement, more reps, or a heavier weight, these are all options that are open to you as long as quality of movement is there.
The December skill of the month is 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.
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.
This week we continue our mirco-cycle, focused on getting ready for FrostFit and the Open.
Monday: Mostly Lower Body, squat focus
Tuesday: Mostly Upper Body, overhead pressing focus
Wednesday: Full Body , Skills and conditioning
Thursday: Mostly Lower body, Oly focus
Friday: Mostly, Upper Body, gymnastics focus
Saturday: Mostly Lower Body, deadlift focus + 12 Days of Christmas WOD
Sunday: REST DAY – Closed for Christmas Day
Spoiler Alert! Click on the links below to see the details of this week’s group workouts.
CrossFit for week of Dec 19, 2016
Powerlifting Programming for week of Dec 19, 2016
Kettlebell Programming for week of Dec 19, 2016
Gymnastics Programming for week of Dec 19, 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.
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CFW Weekly Update for December 17th, 2016
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