CFW Weekly Update for January 8th, 2017

Upcoming Events

Please make sure to check Zen Planner for the class schedule. All classes are cancelled this Saturday & Sunday, January 14th and 15th, 2017 for our annual FrostFit competition. We have several teams competing and would love to see our members out to support our athletes. The Friday 7PM class is also cancelled as we prepare for the event.

Cycle 4 – Week 14

This is the last week of preparation before FrostFit. Competitors, rest up and prioritize mobility, recovery, and your mental game. After this weekend, we transition into our first new programming cycle of 2017.

Monday: Mostly Lower Body, squat focus

Tuesday: Mostly Upper Body, overhead focus

Wednesday: Full Body, conditioning

Thursday: Mostly Lower body

Friday: Mostly Upper Body, gymnastics

Saturday: FrostFit, all classes cancelled

Sunday: FrostFit, all classes cancelled

Spoiler Alert!  Click on the links below to see the details of this week’s group workouts.

CrossFit for week of Jan 9, 2016 – will be posted on Monday

Powerlifting Programming for week of Jan 9, 2016 – will be posted on Monday

Kettlebell Programming for week of Jan 9, 2016 – will be posted on Monday

Gymnastics Programming for week of Jan 9, 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.