What’s New

Congrats to our athletes who competed at the The Prairie Crossfit Throw Down this weekend. Congrats to Darryl who finished on the podium in his very first competition!

Prairie CrossFit will also be putting on an Olympic Weightlifting competition CrossFit style (no singlet required) called Rep Your Box on December 13th.

For those of you who got a taste of competition and would like more, we’ll be starting a competition style class on Saturday afternoons starting mid November.

We have a ton of events coming up in November, including our Bring a Friend Day on November 15th, as well as a Fall Nutrition Challenge that will start in Mid November and finish just in time for the Holidays.  More details will be posted on these events this week. What you need to know now is that this will be 30 Day team nutrition challenge, where you will pair up with a partner of your choice and do each other’s measurements.  There will also be a benchmark workout at the beginning and at the end of the challenge.

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! We’ll be doing same sex pairs for both Rx and non Rx.  We’ll also have prizes for masters (40+) teams.

Programming Preview

In CrossFit classes we are continuing the progressions we’ve been working on for the last few weeks.  We’ll start doing lower reps and 3RMs for some of our strength work this week, in preparation for testing the last two weeks of November.

Monday: Squat focus

Tuesday: Pressing focus

Wednesday: Conditioning & Mobility focus

Thursday: Oly focus

Friday: Gymnastics focus

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 November 2nd, 2014

Fitness Programming for week of November 2nd, 2014

Performance Programming for week of November 2nd, 2014

Powerlifting Programming for week of November 2nd, 2014

Olympic Weightlifting Programming for week of November 2nd, 2014

Gymnastics Programming for week of November 2nd, 2014