What’s New

Happy Thanksgiving!  CFW will be closed except for a Thanksgiving Team Workout at 10AM on Monday, so please come out and meet your fellow members and get in a WOD before (or after) the big turkey dinner.

CF24 is coming up this weekend.  Please check the schedule in Zen Planner, as we’ll only have a few classes on Saturday before we start our 24 hours of workouts and just 1 regular class and barbell club after we’re done on Sunday.  However, feel free to come by anytime between 11AM on Saturday and 11AM on Sunday to check out or try some of the CF24 WODs.

Also coming up fast is the Prairie Crossfit competition on November 1st.  We’ll be doing a prep session to discuss strategy and practice some of the movements.  We’re looking to do this around 1PM on Saturday, October 25th.

 

 Programming Preview

We’ve got a shorter week coming up , due to the holiday weekend and CF24 coming up.   Monday will be our team workout at 10AM. Tuesday we’ve got some gymnastics work on the rings. Wednesday will be conditioning and a benchmark. Thursday is our Oly technique and squat day. Once again, if you are not overly comfortable with these lifts, please come in anyway and the coach will give you a variation that is appropriate for you. Friday we get to work on overhead pressing and pulling, Saturday is deadlift day and Sunday is our benchmark. It’s going to be a fun week!  If you’re looking to do that extra little bit that will get you to the next level, have a look at the Performance workout to see the “Bonus” work.  Please ask the coach if you need any help modifying or scaling the Bonus work.

Monday: Team workout

Tuesday: Mostly Upper Body, gymnastics focus

Wednesday: Conditioning & Core

Thursday: Mostly Lower Body, Oly

Friday: Mostly Upper Body, overhead pressing & pulling

Saturday: Mostly Lower body, deadlift focus + CF24 Starting at 11AM

Sunday: CF24 finishing at 11AM + Benchmark WOD + Barbell Club Oly at noon

Spoiler Alert:

Health Programming for week of October 12th, 2014

Fitness Programming for week of October 12th, 2014

Performance Programming for week of October 12th, 2014

Powerlifting Programming for week of October 12th, 2014

Olympic Weightlifting Programming for week of October 12th, 2014

Gymnastics Programming for week of October 12th, 2014