CFW Weekly Update for April 24th, 2017

Spring Leaning – We are set to start our Fifth Annual Spring Leaning Challenge this weekebd.  Measurements are underway and sign up sheet is at the gym. We registration options ranging from $20 to $80, with prizing in each category. REGISTER HERE and then make sure you come in on Saturday for our seminar at noon and for the benchmark workout anytime this weekend.

Strongman Saturdays – Coach Adrian has some fun stuff planned for the Saturday Strength/powerlifting classes. Check it out.

Upcoming Events –

• 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.
• July 29 – CFW Barbell Classic

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: Lower Body strength, squat focus + conditioning

Tuesday: Upper Body strength focus, bench + conditioning

Wednesday: Conditioning

Thursday: Olympic Weightlifting focus + conditioning

Friday: Upper Body Gymnastics Strenght focus + conditioning

Saturday: Spring Leaning Benchmark

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 24th, 2017

Powerlifting Programming for week of April 24th, 2017

Kettlebell Programming for week of April 24th, 2017

HIIT Programming for week of April 24th, 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