CFW Weekly Update for May 14th, 2017

Long Weekend Hours – 

Friday, May 19th – Regular Hours

Saturday, May 20th – 7AM, 8AM CrossFit Classes cancelled, 9AM bootcamp and Gymnastics cancelled, 10AM Kettlebell cancelled, 11AM Mobility cancelled, 9AM classes are cancelled, 10AM & 11AM CrossFit are still on, as well as Strongman.

Sunday, May 221st – Regular Hours

Monday, May 23rd – Team workout at 4PM, Bootcamp 8PM, all other classes cancelled

Upcoming Events –

• May 29 – Summer On ramp starts – last chance to do a group start up for the summer
• June 3 – Next bootcamp starts – registration is limited anyone interested should sign up right away
• 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 May 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: deadlift + conditioning

Tuesday: gymnastics skills + conditioning

Wednesday: Longer Conditioning

Thursday: squat + conditioning

Friday: overhead strength + conditioning

Saturday: Oly + 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

CrossFit for week of May 15th, 2017

Powerlifting Programming for week of May 15th, 2017

Kettlebell Programming for week of May 15th, 2017

HIIT Programming for week of May 15th, 2017

Gymnastics Programming for week of May 15th, 2017 – Monday: Push & Pull + some Lower body + core. Thursday: Push & Pull + some lower body + core. Saturday: Bridges +  Handstands + Core