CFW Weekly Update for June 4rth, 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.

• Youth Olympic Weightlifting Classes on Monday & Wednesday at 6PM cancelled for June.
• Wednesday 6PM Olympic weightlifting cancelled on June 7th. It will be back on the schedule June 14th, as a 90 minute class.  If you want in, make sure you sign up for the 6 week Olympic Weightlifting Training Camp.

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

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 this mostly in the prep component of the workout, and sometimes in the skill & strength component.

Monday: Squat strength + full body conditioning – Special member Birthday WOD

Tuesday: pressing strength + benchmark workout

Wednesday: Longer Conditioning

Thursday: Pulling strength + conditioning

Friday: Spring Leaning Benchmark

Saturday: Spring Leaning Benchmark or  full body conditioning alternative

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 June 5th, 2017

Powerlifting Programming for weeks of June 5th & June 12th, 2017

Kettlebell Programming for May 30 to June 17, 2017

HIIT Programming for weeks of June 5th and June 12th, 2017

Gymnastics Programming – Monday: Push & Pull + some Lower body + core. Thursday: Push & Pull + some lower body + core. Saturday: Bridges +  Handstands + Core