CFW Weekly Update for April 30th, 2017

Spring Leaning – Our Fifth Annual Spring Leaning Challenge is up and running!  Day 1 is Monday.  Can’t wait to see the transformations!

Strongman Saturdays – Coach Adrian has been working hard on the programming for our new and improved Strongman Club. We’ve got new equipment and a new 6 week program, designed to prepare our athletes for the Strongman portion of the Barbell Classic coming up in July. The 6-week course is $129 for non-members and CFW members get a special price of $99 for all 6 weeks. Not sure if you want to commit? Come out on Saturday May 6th to try it out and if you like it, simply sign up online for the 6 week course.  Drop-ins are $25 for non members and $20 for members if you want to do a single session.

Upcoming Events –

• 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.

Our focus for the month of April will be ankle mobility i.e. ankle stability & flexibility. We will work on mobilizing the ankles, improving the range of motion and then using that range of motion in various squatting, agility and running drills to help with all those summer sports.  We’ll start nice and easy and work our way up to more running and jumping throughout the month of May.

Monday: Squat + conditioning

Tuesday: Gymnastics strength + conditioning

Wednesday: Longer Conditioning

Thursday: Squat + conditioning

Friday: Upper Body  Strength + conditioning

Saturday: Deadlift + conditioning

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 (will be posted Sunday night or Monday morning)

CrossFit for week of April 30th, 2017

Powerlifting Programming for week of April 30th, 2017 – Please note that Saturday’s class will be replaced by Strongman Club. Come try it out this weekend and if you enjoy it, CFW members get the special rate $99 for the full 6-week session.

Kettlebell Programming for week of April 30th, 2017

HIIT Programming for week of April 30th, 2017

Gymnastics Programming for week of April 30th, 2017 – Monday: Push & Pull + some Lower body + core. Thursday: Push & Pull + some lower body + core. Saturday: Bridges +  Handstands + Core