CFW Weekly Update for March 19th, 2017

• The Open –  One more week left! (1) Reminder to all our members that the 6PM and 7PM classes on Friday. You can still come and do powerlifting, or even do the Open workout with the group if you like. (2) For those athletes who are not able to make it out on Friday night or Sunday, you may still do the workout at the gym at another time, please note that you will be responsible for arranging for a judge for yourself.  Please do not ask the coaching staff or front desk staff to leave their post to do this. your best bet is to message your team Facebook group to finds someone to judge you before or after their workout. (3) For those who are not competing, we could still use some moral support so we would love it if you could come out on Friday nights to cheer us on. Feel free to bring friends and family.

This is week 5 of the CrossFit Games Open, which poses a bit of a challenge for programming, in that we have no idea what we’ll be doing at the end of the week. That means we’ll be easing off on the volume a bit as we head into the end of the week, but still trying to maintain the intensity. For those who are competing on Friday, it’s usually a good bet to rest on Thursday, although if that’s how your schedule works out, don’t stress about it too much.

For March, we’ll be focusing on our glutes! This should translate well to all olympic lifts as well as general strength and power. You’ll be seeing lots of glute/hip bridges, clamshell jane fonda-ish exercises, banded work, step-ups etc.

Monday: Mostly Lower Body, squat focus

Tuesday: Mostly Upper Body, overhead focus

Wednesday: Full Body, conditioning

Thursday: Mostly Lower body, Oly focus

Friday: Mostly Upper Body, gymnastics focus

Saturday:Mostly Lower Body, squat focus

Sunday: Make up a workout you missed or do the benchmark of the week, which is the Open Workout.

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

CrossFit for week of March 20th, 2017

Powerlifting Programming for week of  March 20th, 2017

Kettlebell Programming for week of March 20th, 2017

HIIT Programming for week of March 20th, 2017

Gymnastics Programming for week of March 6th, 2017 – with the addition of another class, we have shuffled things around a bit. Mondays and Thursdays will both include pushing & pulling progressions, with options to work toward muscle ups. This allows our students to have more exposure to the movements so that you can make faster progress for essential CrossFit movements like pullups, pushups, dips, and muscle-ups. Mondays and Thursdays will also include some lower body work and core work and Saturdays will remain our handstand day.