CFW Weekly Update for July 24th, 2016

Just a quick reminder that the week night Gymnastics class is now on Wednesday nights at 7PM instead of Thursday nights.

We’ll be closed for regular classes on August 1st but we have a team workout at 4PM.  In other upcoming events… as well as the Agatsu Level 1 Kettlebell certification on the weekend of September 24th and 25th.

Cycle 3 – Week 4

This is our fourth week of the 3rd quarter of programming for 2016. The goal this week is still to build a base of basic conditioning and skills that will take us into next month. The volume is still moderate to high and we are building some strength at lower percentages of our 1RM.  Don’t expect any PRs this week. In fact try not to max out on the strength or skill component of the workout i.e. finish with a bit of with room to spare. Monday and Saturday’s squats are using the same weight throughout so it won’t be a true max. You can push a bit more on Tuesday’s push presses but we are aiming for no failed reps even on your heaviest set and down sets should be challenging but technically sound. For Thursday’s snatches you can increase the load as you go but again aim for technique and speed and ideally no misses. For Friday’s dumbbell work you can increase per set but try to do at least one set at a higher weight than last week. For all of this weeks conditioning workouts pacing will be critical so choose variations and loads that will be conducive to  completing the work efficiently. Expect some muscle soreness this week. This is our last week on handstands…  Any requests for August skill of the month?

Monday: Mostly Lower body – Squat

Tuesday: Mostly Upper Body – Overhead pressing and pulling

Wednesday: Conditioning & Skills

Thursday: Mostly Lower Body – Deadlift

Friday:Mostly Upper Body – Horizontal pressing and pulling

Saturday: Mostly Lower Body – Squat

Sunday: Make up or Benchmark

Spoiler Alert!  Click on the links below to see the details of this week’s group workouts.

CrossFit Health, Fitness & Performance Programming for week of July 25th, 2016

Oly Programming for week of July 25th, 2016

Powerlifting Programming for week of July 25th, 2016

Kettlebell Programming for week of July 25th, 2016