These our the 5 All Stars who completed all 24 workouts for CF24.  Congrats!

These are the 5 All Stars who completed all 24 workouts for CF24. Congrats!

What’s New

What a weekend!  Congrats and thanks to everyone who came out for CF24 this weekend.  We reached our fundraising goal of $10,000 and apparently set records for participation with over 100 athletes at the gym on Saturday.

The Prairie Crossfit competition on November 1st is coming up fast.  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. You can also read our prep guide here.  Prairie CrossFit will also be putting on an Olympic Weightlifting competition CrossFit style (no singlet required) called Rep Your Box on December 13th.

We’ve also set the date for FrostFit.  This years we’ll be hosting the event a bit earlier in January, the weekend of the 10th & 11th. This year will be a team event, so start recruiting!

 

Programming Preview

In CrossFit classes we are continuing the progressions we’ve been working on for the last few weeks.  We’ve got a bit more dumbbell work this week and we will also be doing some overhead work on Tuesday that will be very useful for those competing in the Prairie CrossFit competition next weekend.  We are also just finishing up a Powerlifting cycle, so that means we get to test this week!  Have fun!

Monday: Squat focus

Tuesday: Jerk focus

Wednesday: Conditioning & Core

Thursday: Deadlift focus

Friday: horizontal pulling & pressing

Saturday: Squat focus

Sunday: Make up a missed WOD or benchmark + Sunday barbell club

Spoiler Alert: click on the links below to see the details of this week’s programming.

Health Programming for week of October 20th, 2014

Fitness Programming for week of October 20th, 2014

Performance Programming for week of October 20th, 2014

Powerlifting Programming for week of October 20th, 2014

Olympic Weightlifting Programming for week of October 20th, 2014

Gymnastics Programming for week of October 20th, 2014