What’s New

*A reminder that CFW will be closed on Monday August 4th, we will however have a team workout at 10am. Come down and have some fun on your day off!

*This week we start a new powerlifting programming cycle that will bring us to mid September. Please note that Powerlifting will now run on Tuesdays, Thursdays and Fridays. Contact Coach Adrian for further information of the new programming cycle for our powerlifting classes.

Programming Preview

Expect some soreness this week as we back off on the intensity and ramp up the volume. The movements will seem familiar but there will be lots of reps and lighter loads. Lots of squats!

Monday: Team Workout

Tuesday: Mostly Upper Body, horizontal pushing & pulling

Wednesday: Mobility, Skills, Core & Conditioning

Thursday: Mostly Lower Body, Squat focus

Friday: Mostly Upper Body, vertical pushing & pulling

Saturday: Mostly Lower body, posterior chain focus

Sunday: Benchmark Hero WOD

Spoiler Alert:

Health Programming for week of August 4th, 2014

Fitness Programming for week of August 4th, 2014

Performance Programming for week of August 4th, 2014

Powerlifting Programming for week of August 4th, 2014

Oly Programming for week of August 4th, 2014