At CFW, we pride ourselves in programming excellence.  We want to provide our members with the programs and services that are designed to improve our members’ health and performance in ways that are most meaningful for their needs and desires.  As everyone walking in our doors has a vast range of personal goals and ability levels, our group coaching program is designed with the flexibility to meet those needs. While not as specific as an individualized program designed just for you, our new goal based programming streams will allow you to choose from four different paths within our group classes to achieve your goals:

As part of our regular mixed level class schedule, you can choose a certain training schedule and variations on specific workouts to help you achieve your goals faster.   The following programs can all be done as part of our mixed level group classes.  An additional Programming overview for the week will be posted on Sundays.

Here are the new programming streams:

“Fitness” – This is our basic program, followed by most of our members.  As the name implies, these workouts are designed to promote and enhance your general physical fitness. During a “Fitness” workout, participants are exposed to a wide variety of movements with a focus on proper mechanics. The “Fitness” workouts are great for beginners because they focus on movement quality, but the “Fitness” workouts are not just for beginners. Like all of our workout options, these workouts are scalable and can be made as difficult as one could imagine.  The “Fitness” workout is perfect for the individual looking to be strong and lean for the long-haul.  Our fitness workouts are part of our mixed level group classes and can be done any day of the week, any combination of days with adequate rest will yield great results, however wee recommend taking several rest days throughout the week and adding at least 1 mobility class per week.

Excellent 3/week combinations are:

–          Monday, Wednesday, Friday

–          Tuesday, Thursday, Friday

–          Sunday, Tuesday, Thursday

Excellent 5/week combinations include:

–          Monday, Tuesday, Wednesday, Friday, Saturday

–          Tuesday, Wednesday, Thursday, Saturday, Sunday

–          Monday, Tuesday, Wednesday, Friday, Sunday

–          Tuesday, Wednesday, Friday, Saturday, Sunday

Health” – As the name implies, these workouts are designed to promote healing and to allow your body to recover from illness or injury while maintaining your fitness.  During a “Health” workout, participants are exposed to a wide variety of movements with a focus on proper mechanics, but the modifications are designed to reduce inflammation and promote long term health and recovery. The “health” workouts are great for beginners because they focus on movement quality rather than intensity, but the “Health” workouts are not just for beginners, they can be used by any level of athlete who is undergoing a stressful period in their lives, or wanting to recover from aches and pains or illness. This program is also ideal for overweight individuals and older adults.  Our Health workouts are part of our mixed level group classes and can be done any day of the week, however we recommend at least 48 hours of recovery between workouts.  We recommend adding at least 1 mobility class per week.

“Strength” – As the name implies, this program is intended to illicit the fastest strength gains. These workouts are essentially the general fitness workout of the day on Monday, Tuesday, Thursday, Saturday.  They are great for beginners and experienced competitors alike and are scalable and can be made as difficult as one could imagine.  This program will be planned and periodized to produce personal bests over the course of each training cycle and are great for those wanting to lose fat and stay lean.  The strength program includes workouts on Monday, Tuesday, Thursday and Saturday, resting on Wednesdays, Fridays and Sundays.  However, missed strength workouts can be done during Open Gym on Saturday or Sunday.  Any combination of 3 or 4 days will work well, with the ideal 3-day combination being Tuesday, Thursday, Saturday or Monday, Thursday, Saturday.  We recommend adding at least 1 mobility class per week.

“Performance” – These workouts include a greater degree of intensity and complexity. You’ll be exposed to the best that the world of strength and conditioning has to offer – gymnastics, Olympic lifting, plyometrics, sprinting, etc…. No gimmicks, just proven methods for getting individuals strong, fast and fit. Your coach will provide you with the tools to reach new strength levels and push yourself beyond what you thought was achievable.  Performance athletes will train on Tuesday, Wednesday, Thursday, Saturday and Sunday and rest on Monday and Friday.  Contact us to see if you meet the requirements to take part in this programming stream.

In addition to regular Classes, we have programs for more specific goals.  These programs will require attending some more specific classes.

“Competition” – The sport of CrossFit is one of the fastest growing, most exciting opportunities out there for athletes looking to push the boundaries of human performance. Like any sport, CrossFit demands high levels of skill and coordination as well as strength, speed, power and endurance. Our competition program is designed to help athletes prepare for elements likely to be contested in the sport of CrossFit, as well as prepare them to be as adept and well-rounded as possible to excel in unknown elements of our growing sport.   The competition stream will train on the “Performance” program, with the addition of some Advanced classes and specific skill work to be added to our schedule soon.  If you are interested in developing as a CrossFit athlete, contact us for more details.  This program is akin to our former “Beast” program.  You will be required to attain a certain level of skilled criteria to attend the Advanced Classes.  You will be expected to commit to a set number of workouts per week as well as some nutrition and lifestyle coaching on a regular basis.

“Olympic Weightlifting” – If you would like to get better at weightlifting and one day compete, come to our Olympic Weightlifting class 3x/week.