What’s New

As you may know, Coach Helena is moving to Ottawa, and this week will be her last week at CFW.  CFW would like to thank Helena for everything she has contributed to our community.  You are a unique individual, an amazing athlete and a fantastic coach, you will be missed!

We’ll be getting together TONIGHT to send her off.  There will be a short workout and potluck, kicking off at 7PM tonight, so please bring something to eat or drink and enjoy the company.

The long weekend is almost upon us, please check the schedule for details on holiday hours and team workout. Please also keep an eye on our upcoming events to see all the events and competitions coming up.

Programming Preview

 If you have been following the group programming, please note that we are testing next week, which means that the goal this week is to keep the volume low and intensity high so that you can go into next week feeling strong but energetic, not too tired. This translates to shorter sets with fewer reps for our strength based movements and more emphasis on skills for this week.

Monday: Mostly Lower Body, Squat focus

Tuesday: Mostly Upper Body, vertical pushing and pulling, Gymnastics focus

Wednesday: Conditioning & Mobility

Thursday: Mostly Lower Body, Coach’s Helena’s Last Day at CFW

Friday: Mostly Upper Body (Horizontal pressing & pulling)

Saturday: Mostly Lower body, Squat focus

Sunday: Benchmark WOD

Spoiler Alert:

Health Programming for week of August 25th, 2014

Fitness Programming for week of August 25th, 2014

Performance Programming for week of August 25th, 2014

Powerlifting Programming for week of August 25th, 2014

Oly Programming for week of August 25th, 2014