CFW Weekly Update for May 21st, 2017

Reminder:

Monday, May 22nd is Victoria Day, all CrossFit Classes are cancelled but come out for the Team Workout at 4PM

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: team workout

Tuesday: pressing strength + conditioning

Wednesday: Longer Conditioning

Thursday: squat + conditioning

Friday: gymnastics 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

CrossFit for week of May 21st, 2017

Powerlifting Programming for week of May 21st, 2017

Kettlebell Programming for week of May 21st, 2017

HIIT Programming for week of May 21st, 2017

Gymnastics Programming for week of May 21st, 2017 – Monday: Push & Pull + some Lower body + core. Thursday: Push & Pull + some lower body + core. Saturday: Bridges +  Handstands + Core