What’s New

*A reminder that CFW will be closed next Monday August 4th for the August long weekend. We will however have a team workout at 10am. Come down and have some fun on your day off!

*There are still spots for CrossFit Kids available in August. Click here for more details.

Programming Preview

This week will be similar to last week in terms of intensity and types of movements, mostly big barbell movements such as front squats, sumo deadlifts, push press, dips and pullups. Check out detailed programming and coaches’ notes below for all programming streams including Oly and Powerlifting.

Monday: Mostly Lower body, Oly focus

Tuesday: Mostly Upper body, vertical pulling and pushing

Wednesday: Mobility, stability & conditioning

Thursday: Mostly Lower Body, squat focus

Friday: Mostly Upper Body, horizontal pressing & pulling, gymnastics focus

Saturday: Mostly Lower body, deadlift focus

Sunday: Benchmark Girl WOD

Spoiler Alert:

Health Programming for week of July 28th, 2014

Fitness Programming for week of July 28th, 2014

Performance Programming for week of July 28th, 2014

Powerlifting Programming for week of July 28th, 2014

Oly Programming for week of July 28th, 2014