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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.
Holiday Hours
Please make sure to check Zen Planner for the class schedule.
January 1st – Start off the year right with a team workout at 3PM. All other classes are cancelled.
January 2nd – Reduced Hours. We will have CrossFit classes at 9AM, 10AM, 11AM, and 12 noon. We will be closed from 1PM to 4PM. Then we’ll run CrossFit at 4PM, Gymnastics at 5PM, CrossFit at 6PM & 7PM, and Bootcamp at 8PM. The 6AM, 7AM, 8AM, and 3PM classes will be cancelled, along with Olympic Weightlifting.
Don’t worry we’re back to regular hours on January 3rd.
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Programming
Cycle 4 – Week 13
Just a couple more weeks before FrostFit, so you’ll see a good amount of preparation work for our athletes. Lots of classic CrossFit style workouts and workouts that are conducive to the sport of fitness. Remember, if you don’t compete an just want to stay in shape, you can ask the coach to help you modify the workout. It’s not always about using a lighter weight, the coaches can help you switch out movements and modify the rep scheme if that’s a better fit for you. For example, if you don’t compete, you may want to focus more on strict pullups and muscle ups, so that might mean modifying the reps a bit. Feel free to do that.
Monday: Mostly Lower Body, deadlift focus
Tuesday: Mostly Upper Body, gymnastics focus
Wednesday: Full Body , longer running clock workout
Thursday: Mostly Lower body, squat focus
Friday: Mostly, Upper Body, overhead pressing & pulling focus
Saturday: Mostly Lower Body, Oly focus
Sunday: make up a workout you missed or do the benchmark of the week.
Spoiler Alert! Click on the links below to see the details of this week’s group workouts.
CrossFit for week of Jan 2, 2016
Powerlifting Programming for week of Jan 2, 2016
Kettlebell Programming for week of Jan 2, 2016
Gymnastics Programming for week of Jan 2, 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 January 1st, 2017
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