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News
Summer Showdown
What a great event this weekend! Congrats to all the competitors and a special shout out to Drop it Like a Squat (Lianne, Jen, Mike and Justin) who took home first place in the Novice Division as well as our Rx Team Keep up with these Ladies or Die Trying (Laura, Steph, Steve and Dom) who finished in fourth place! It’s inspiring to see how far all of you have come. I’m so proud of you! What a fun weekend… Special thanks to Anna who organized the event and to all our volunteers. We couldn’t have done it without you! Can’t wait till next year…
Spring Leaning Challenge
Measurements are done and results have been tabulated – but don’t ask me to spill the beans, I’m going to keep my mouth shut until we announce the winners. We’re planning a potluck and awards ceremony next week.
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Programming
This week we get ready for testing. Our first testing day is Saturday and we’ll be doing snatches on that day. Keep in mind that technique always comes first so if you aren’t doing Olympic lifts reguarly make sure you ask the coach for some programming modifications or technical drills to do instead of going heavy on the snatch. The remainder of our testing will be next week. In July we’ll be starting our third quarter programming cycle so next week will be testing for squats and the olympic lifts as well as chinups and dips.
Monday: Mostly Lower body, Squat
Tuesday: Mostly Upper Body, Jerk
Wednesday: Conditioning & Skills
Thursday: Mostly Lower Body, Clean & Jerk
Friday: Mostly Upper Body, gymnastics
Saturday: Mostly Lower Body, Snatch testing
Sunday: Make up or Benchmark
Spoiler Alert! Click on the links below to see the details of this week’s group workouts.
CrossFit Health, Fitness & Performance Programming for week of June 20th, 2016
Powerlifting Programming for week of June 20th, 2016
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CFW Weekly Update for June 13th, 2016
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