CFW Weekly Update for May 28th, 2017

Reminder

Saturday & Sunday June 10th & 11th, we are hosting the Agatsu Kettlebell Certification and the following classes will be cancelled: Gymnastics, Kettlebell, Movement & Mobility.  Sorry for the inconvenience, our coaches are working hard on their continuing education.

Scheduling updates

We’ll be making some minor adjustments to the schedule over the summer, due to competitions as well as some of the classes being slower this time of year. Still working out the details so we’ll keep you posted in the coming weeks. Please make sure to check Zen Planner and book our classes before come.

Upcoming Events 

• 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

Our focus for the CrossFit Group programming for month of June will be scapular stability. How we are able to control the position of our should blades during CrossFit exercises plays an important role in shoulder health, so we’ll be taking some time in June for some drills that will help with all of our overhead lifts, as well as gymnastics movements. You’ll be seeing thismostly in the prep component of the workout, and sometimes in the skill & strength component.

Monday: squat strength + full body conditioning

Tuesday: pressing strength + benchmark workout

Wednesday: Longer Conditioning, Mash-up style

Thursday: Olympic lifting or Pulling strength + conditioning

Friday: gymnastics strength + full body conditioning

Saturday: Squat testing + full body 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 29, 2017

Powerlifting Programming for week of May 29, 2017

Kettlebell Programming for May 30 to June 17, 2017

HIIT Programming for week of May 29, 2017

Gymnastics Programming for week of May 28, 2017 – Monday: Push & Pull + some Lower body + core. Thursday: Push & Pull + some lower body + core. Saturday: Bridges +  Handstands + Core