CFW Weekly Update for August 27th, 2017

Schedule Update

Long Weekend Hours

Friday, September 1st – regular hours

Saturday, September 2nd – reduced hours, 8AM CrossFit, 9AM Kettlebell, 10AM CrossFit, 11AM CrossFit

Sunday, September 3rd – regular hours

Monday, September 4th – Team Workout at 6PM

September Schedule Changes

Effective September, the 10AM time slot on weekdays will be reserved for our new Silvers Program on Mondays and Wednesday, and for our Baby & Me program on Tuesdays and Thursdays.  There will be no CrossFit Classes Monday through Friday at 10AM, however, we will be adding a Kettlebell class at 10AM on Fridays.

The Saturday 7AM CrossFit class is cancelled for September. It’s relatively poorly attended and our coaches need to sleep in every once in a while too!!!

This is the third week of our new cycle of programming. You’ll notice a few changes in the format as well as the exercises. The warm-up will be specified in Zen Planner as Part A, along with prep work as Part B, our usual skill or strength work in Part C, metabolic conditioning as part C, and an optional finisher, which we’ll call “Extra Credit”.

Monday: Training – Oly/Squat + Conditioning

Tuesday: Practice – Gymnastics + Conditioning

Wednesday: Testing – Upper Body Max Effort + Conditioning benchmark

Thursday: Practice – Structural Balance + Conditioning

Friday: Training – Lower Body Dynamic + Conditioning

Saturday: Training – Full Body Partner Running Clock 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 August 28th, 2017

Powerlifting for August 8 to Sept 9, 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