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Long Weekend Hours –
Friday, May 19th – Regular Hours
Saturday, May 20th – 7AM, 8AM CrossFit Classes cancelled, 9AM bootcamp and Gymnastics cancelled, 10AM Kettlebell cancelled, 11AM Mobility cancelled, 9AM classes are cancelled, 10AM & 11AM CrossFit are still on, as well as Strongman.
Sunday, May 221st – Regular Hours
Monday, May 23rd – Team workout at 4PM, Bootcamp 8PM, all other classes cancelled
Upcoming Events –
- May 29 – Summer On ramp starts – last chance to do a group start up for the summer
- June 3 – Next bootcamp starts – registration is limited anyone interested should sign up right away
- 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
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Spring is here, and you can start to expect some outdoor running as part of our WODs. As always, we can find indoor modifications if needed.
Our focus for the month of May will be ankle mobility i.e. ankle stability & flexibility. We will work on mobilizing the ankles, improving the range of motion and then using that range of motion in various squatting, agility and running drills to help with all those summer sports. We’ll start nice and easy and work our way up to more running and jumping throughout the month of May.
Monday: deadlift + conditioning
Tuesday: gymnastics skills + conditioning
Wednesday: Longer Conditioning
Thursday: squat + conditioning
Friday: overhead strength + conditioning
Saturday: Oly + 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 May 15th, 2017
Powerlifting Programming for week of May 15th, 2017
Kettlebell Programming for week of May 15th, 2017
HIIT Programming for week of May 15th, 2017
Gymnastics Programming for week of May 15th, 2017 – Monday: Push & Pull + some Lower body + core. Thursday: Push & Pull + some lower body + core. Saturday: Bridges + Handstands + Core
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