What’s New

This week marked the first week of the CrossFit Games Open and we saw some great performances on Friday night and Sunday afternoon and the energy was fantastic.  Thanks to all the coaches who helped prepare us, to the athletes who competed and to the fellow members who came out to support us.  We had a smaller crowd on Friday night, but thanks to the Powerlifting crew, who stayed after training to help support the competitors.  Join us next week on Friday night or Sunday afternoon for 15.2.

In other news, Yoga is back at CFW!  We’ll be going back to our Tuesday night time slot, from 7:15 to 8:15PM, starting on March 17th. This counts as a regular class and is included in your CFW membership, we’ll have registration ready to go sometime this week.

Stay tuned for other events this spring, including our Spring Leaning Nutrition Challenge, which will start after the Open, as well as a series of Gymnastics workshops starting at the end of March.  We also have a WOD for MS charity event coming up in April, so spring will be very busy at CFW.


We have a few more shorter, more intense workouts coming up this week, so go hard but don’t worry too much about your numbers.

Monday: Mostly Lower Body, Deadlift focus

Tuesday: Mostly Upper Body, overhead pressing and pulling focus

Wednesday: Skills & Conditioning

Thursday: Mostly lower body, Squat focus

Friday: Mostly Upper Body, horizontal pushing and pulling focus

Saturday: Mostly Lower body, Oly 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. If you’re having trouble finding what you need check back on Monday and we’ll make sure to have everything up to date.

Health Programming for week of March 2nd, 2015

Fitness Programming for week of March 2nd, 2015

Performance Programming for week of March 2nd, 2015

Powerlifting Programming for week of March 2nd, 2015

Olympic Weightlifting Programming for week of March 2nd, 2015

Gymnastics Programming for week of March 2nd, 2015

Kettlebell Programming for week of March 2nd, 2015