What’s New

We’ve got some new CFW T-Shirts and other clothing items for sale, just come by the gym or call reception if you’d like to check them out. The CrossFit Games Open is starting in about a month, we are in the process of setting up our team and figuring out what times slots we can set aside for our members to do the Open Workouts, we are looking at Friday night and Sunday. If you’re not familiar with the Open but want to get involved, check out the CrossFit Games website for more info.


This week, we’ll scale back the loads a bit and do some tempo strength work and some skill  and assistance work. We’ll also starting doing some of the Open workouts from past years as our Sunday benchmarks.

Monday: Mostly Lower Body, Deadlift focus

Tuesday: Mostly Upper Body, gymnastics focus

Wednesday: Conditioning, core & mobility

Thursday: Mostly lower body, Squat focus

Friday: Mostly Upper Body, overhead pressing focus

Saturday: Mostly Lower body, Oy focus

Sunday: Make up a WOD you missed or do this week’s benchmark

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

Health Programming for week of January 26th, 2015

Fitness Programming for week of January 26th, 2015

Performance Programming for week of January 26th, 2015

Powerlifting Programming for week of January 16th, 2015

Olympic Weightlifting Programming for week of January 26th, 2015

Gymnastics Programming for week of January 26th, 2015

Kettlebell Programming for week of January 26th, 2015