CFW Weekly Update for April 16th, 2017

Class Schedule  – We are hosting the Agatsu Upper Body Movement & Mobility Certification this weekend, April 22nd and 23rd. We’re still open but some of the specialty classes are cancelled so make sure you take a look at Zen Planner and book your classes before coming in.

Spring Leaning – We are set to start our Fifth Annual Spring Leaning Challenge at the end of the the month.  Measurements will be the week of April 24th and the benchmark workout and seminar will be on the weekend of April 29th. We’ll have registration options ranging from $20 to $80, with prizing in each category. REGISTER HERE and then you will need to pick a time to take your measurements using the sign up sheets at reception at the gym.

Upcoming Events –

• April 22 & 23 – Agatsu Upper Body Movement & Mobility Certification – Open to all our members and the public, not just coaches.
• April 29 – Spring Leaning Seminar & Benchmark workout.
• June 10 & 11 – Agatsu Kettlebell Certification, Open to all our members and the public, not just coaches.
• June 24 – Summer Showdown. More on that soon but save the date.
• July 29 – Save the date for CFW Barbell Classic. More on that soon.

Spring is here, and you can start to expect some outdoor running as part of our WODs. As always, we can find indoor modifications if needed.

For April, our skill of the month will be grip strength. This should translate well to both lifting and gymnastics movements. You’ll be seeing grip work in the form of carries and holds, as well as complexes on the bar.

Monday: Mostly Lower Body, squat focus

Tuesday: Mostly Upper Body, gymnastics focus

Wednesday: Full Body, conditioning

Thursday: Full body, squat & pulling 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.

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

CrossFit for week of April 17th, 2017

Powerlifting Programming for week of April 17th, 2017

Kettlebell Programming for week of April 17th, 2017

HIIT Programming for week of April 17th, 2017

Gymnastics Programming for week of April 10th, 2017 – Monday: Push & Pull + some Lower body + core. Thursday: Push & Pull + some lower body + core. Saturday: Bridges +  Handstands + Core