CFW Weekly Update for July 3rd, 2016

We had our Spring Leaning Wind Up this Wednesday evening. Just in case you missed it you can read about the results here.

Reminder: Classes are cancelled on Saturday July 9th for our Barbell Classic Competition – come out to watch our athletes compete and to support TEAM CFW!

Enrollment is now open for our summer bootcamps. We have two sessions – a morning and an evening. If you know anyone who is interested in getting a taste of CrossFit but still feeling a  bit intimidated this is a great place to start. Our Evening session continues Mondays & Wednesdays at 8PM and Saturdays at 9AM and we will have a morning session starting July 12th which will run Tuesdays Thursdays and Fridays at 10AM. This will replace the CrossFit classes at those times. CFW members are welcome to join the bootcamp workouts any time and we’d love to see you there. Some members have commented that the bootcamp classes aren’t challenging enough but I just wanted to let everyone know that we’ve updated the bootcamp programming so that there is a skill component but the majority of the class is conditioning and core work just like our bootcamp classes from last summer. As for the skill component just remember you can always improve on technique or ask the coach to modify the workout as needed.

So this week we finish up our testing and start a new programming cycle. The next three months will see us doing more squats and olympic weightlifting. Monday will always be our squat day and then Thursdays and Saturdays will be either squats or Oly or deadlifts. On our upper body days we will focus a bit more on gymnastics specifically handstands and muscle-ups though there will still be barbell work in the way of presses and push presses. The skill of the month for July will be handstands!!!

Monday: Mostly Lower body – Squat testing

Tuesday: Mostly Upper Body – Press testing

Wednesday: Conditioning & Skills

Thursday: Mostly Lower Body, Oly

Friday: Canada Day Team Workout

Saturday: Mostly Lower Body, Squat Testing

Sunday: Make up or Benchmark

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

CrossFit Health, Fitness & Performance Programming for week of July 4th, 2016

Powerlifting Programming for week of July 4th, 2016

Gymnastics Programming for week of July 4th, 2016

Kettlebell Programming for week of July 4th, 2016 (Cancelled for Barbell Classic)