What’s New

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 included in your CFW membership and just counts as a class like our other classes.  Register just like you would for your other classes.

We are also planning our annual Spring Leaning Nutrition Challenge, which will start after the Open.  If you want to lean out, improve body composition and performance, or lose some inches, Spring Leaning is perfect!  We’ll have before and after measurements and benchmark workouts, as well as daily challenges to keep you motivated.

Also in the works for spring and summer are a series of Gymnastics workshops starting at the end of March, and a WOD for MS charity event coming up in April, and FarmFit in the summer, so the next few months will be very busy at CFW.


We have a few more shorter, more intense workouts coming up this week, so go hard.  Don’t worry too much about your numbers but if you feel good on a 2RM or 3RM day, go for a PR.  If you are new to CFW and we are building to a heavy set of 2 or 3, you may want to do 5×5 instead, just ask the coach.

Monday: Mostly Lower Body, Squat focus

Tuesday: Mostly Upper Body, gymnastics focus

Wednesday: Skills & Conditioning

Thursday: Mostly lower body, Deadlift focus

Friday: Mostly Upper Body, overhead pressing and pulling focus

Saturday: Mostly Lower body, Squat 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 March 9th, 2015

Fitness Programming for week of March 9th, 2015

Performance Programming for week of March 9th, 2015

Powerlifting Programming for week of March 9th, 2015

Olympic Weightlifting Programming for week of March 9th, 2015

Gymnastics Programming for week of March 9th, 2015

Kettlebell Programming for week of March 9th, 2015