CFW Weekly Update for July 2nd, 2017

Canada Day Weekend Hours

Reminder that we have a reduced class schedule on Monday, July 3rd – Morning Classes 9AM CrossFit, 10AM CrossFit, 11AM CrossFit, Evening Classes 4PM CrossFit, 5PM Gymnastics, 6PM CrossFit, 7PM CrossFit, 8PM Bootcamp

Events 

Congratulations to all of our Spring Leaning Participants. This year’s results were amazing!

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 or Adrian.

Our focus for the CrossFit Group programming for month of July will be lateral and rotational stability. In CrossFit, most exercises have us moving in one direction only, i.e. forward and back, but in real life and in sports, there are a lot of different directions, including sideways and circular movements. So this month, we’ll be doing a bit more of those exercises to build a stronger base for all those summer activities and fall sports.

Monday: Training – Lower Body Structural Balance + Conditioning

Tuesday: Training – Gymnastics + Conditioning

Wednesday: Practice – Core, Rotational & Lateral movements

Thursday: Training – Olympic Weightlifting + Conditioning

Friday: Testing – Jerk testing  + Conditioning benchmark

Saturday: Testing – Squat testing & conditioning benchmark

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 July 3rd, 2017

Powerlifting for July 3rd to 29th, 2017

Kettlebell Programming forJuly 3rd to 29th, 2017

HIIT Programming for July 3rd to 29th, 2017

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