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CFW Weekly Update for July 30th, 2017

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  • News

    Many, many thanks to everyone who came out to the  CFW Barbell Classic this weekend.  I’m so proud of all the athletes who competed, in particular those who got out on that platform for the first time. This year we had Amelia, Julia, Jade, Joanie and Dee competing in Ladies Olympic Weightlifting, as well as Mitch, Mike, Scott, and Paul in Men’s Weightlifting.  Our powerlifters included Anita and Amanda for the women, and Renan and Oly for the men.  In strongman, we had Robin and Olu. Congratulations to CFW members who PR’d and to Paul, Olu, and Amanda, for taking home medals in Weightlifting, Powerlifting, and Strongman.

    Quick heads-up that next weekend is a long weekend, so we’ll have a reduced class schedule.

    Saturday, August 5th: CrossFit at 8AM, 9AM, Kettlebell at 10AM, followed by CrossFit at 11AM

    Sunday, August 6th: regular schedule, including CrossFit at 9AM and 10AM, and Weightlifting at 11AM

    Monday, August 7th: No CrossFit classes except for team workout at 4PM and Bootcamp at 8PM.

  • Programming

    Our focus for the CrossFit Group programming for month of August will be posterior chain strength with an emphasis on glute engagement.

    Monday: Practice – Squat + Conditioning

    Tuesday: Testing – Push Press + Ladder Benchmark

    Wednesday: Testing – Conditioning Benchmark

    Thursday: Training – Deadlift + Conditioning

    Friday: Training – Bench  + Conditioning

    Saturday: Training – Squats & 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 July 31st, 2017

    Powerlifting for July 31st, 2017

    Kettlebell Programming for August 1st to August 26th, 2017

    HIIT Programming for July 31st to August 24th, 2017

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


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