CFW Weekly Update for June 25th, 2017

Canada Day Weekend Hours

Saturday, July 1st – Kettlebell 9AM, Team Workout 10AM, Strongman 11AM

Sunday, July 2nd – Regular Hours

Monday, July 3rd – Morning Classes 9AM CrossFit, 10AM CrossFit, 11AM CrossFit, Evening Classes 4PM CrossFit, 5PM Gymnastics, 6PM CrossFit, 7PM CrossFit, 8PM Bootcamp

Events 

Many, many, many heartfelt thanks to Anna and all our wonderful volunteers, who all came together for another fantastic Summer Showdown. Anna kept the day running smoothly, but we couldn’t have done it without everyone who came out to judge, move equipment, and help with registration and scoring.

Congratulations to all of the CFW athletes who took the plunge to compete for the first time, or maybe competed in the Rx division for the first time. You may not realize it, but you are an inspiration to many in our community. Thank you!

Before you know it, it will be the end of July, and time for the CFW Barbell Classic!  This is going to be a super fun one. If you want to volunteer, please speak with Anna.

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: Training – Squat + Conditioning

Tuesday: Testing – Press + Conditioning

Wednesday: Testing – Flexibility test & Conditioning benchmark

Thursday: Practice – Olympic Weightlifting + Conditioning

Friday: Training – Gymnastics + Conditioning

Saturday: Play – Canada Day Team workout

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 26th, 2017

Powerlifting for week of June 26th, 2017

Kettlebell Programming for week of June 26th, 2017

HIIT Programming for weeks of June 19th and June 26th, 2017

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