CFW Weekly Update for March 27th, 2017

• The Open –  And it’s a wrap!  2017 is in the books. Congratulations to all our athletes who completed the Open! We are so proud of you, can’t wait to see what you can do next year. We are back to our regular Friday night schedule starting this week.
• Spring Leaning – Every year we do a 6 week challenge to help our members clean up their nutrition and reach their goals. This year’s challenge is set to start at the end of April. Measurements will be the week of April 24th and the benchmark workout and seminar will be on the weekend of April 29th.

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, gymnastics focus

Wednesday: Full Body, conditioning

Thursday: Mostly Lower body, squat focus

Friday: Mostly Upper Body, overhead focus

Saturday:Mostly Lower Body, deadlift 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 27th, 2017

Powerlifting Programming for week of  March 27th, 2017

Kettlebell Programming for week of March 27th, 2017

HIIT Programming for week of March 27th, 2017

Gymnastics Programming for week of March 2th, 2017 – Monday: Push & Pull + some Lower body + core. Thursday: Push & Pull + some lower body + core. Saturday: Bridges +  Handstands + Core