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  • News

    Spring Leaning – We are set to start our Fifth Annual Spring Leaning Challenge this weekebd.  Measurements are underway and sign up sheet is at the gym. We registration options ranging from $20 to $80, with prizing in each category. REGISTER HERE and then make sure you come in on Saturday for our seminar at noon and for the benchmark workout anytime this weekend.

    Strongman Saturdays – Coach Adrian has some fun stuff planned for the Saturday Strength/powerlifting classes. Check it out.

    Upcoming Events –

    • April 29 – Spring Leaning Seminar & Benchmark workout.
    • June 10 & 11 – Agatsu Kettlebell Certification, Open to all our members and the public, not just coaches.
    • June 24 – Summer Showdown.
    • July 29 – CFW Barbell Classic
  • Programming

    Spring is here, and you can start to expect some outdoor running as part of our WODs. As always, we can find indoor modifications if needed.

    For April, our skill of the month will be grip strength. This should translate well to both lifting and gymnastics movements. You’ll be seeing grip work in the form of carries and holds, as well as complexes on the bar.

    Monday: Lower Body strength, squat focus + conditioning

    Tuesday: Upper Body strength focus, bench + conditioning

    Wednesday: Conditioning

    Thursday: Olympic Weightlifting focus + conditioning

    Friday: Upper Body Gymnastics Strenght focus + conditioning

    Saturday: Spring Leaning Benchmark

    Sunday: Make up a workout you missed or do the benchmark of the week.

    Spoiler Alert!  Click on the links below to see the details of this week’s group workouts.

    CrossFit for week of April 24th, 2017

    Powerlifting Programming for week of April 24th, 2017

    Kettlebell Programming for week of April 24th, 2017

    HIIT Programming for week of April 24th, 2017

    Gymnastics Programming for week of April 10th, 2017 – Monday: Push & Pull + some Lower body + core. Thursday: Push & Pull + some lower body + core. Saturday: Bridges +  Handstands + Core

  • News

    Class Schedule  – We are hosting the Agatsu Upper Body Movement & Mobility Certification this weekend, April 22nd and 23rd. We’re still open but some of the specialty classes are cancelled so make sure you take a look at Zen Planner and book your classes before coming in.

    Spring Leaning – We are set to start our Fifth Annual Spring Leaning Challenge at the end of the the month.  Measurements will be the week of April 24th and the benchmark workout and seminar will be on the weekend of April 29th. We’ll have registration options ranging from $20 to $80, with prizing in each category. REGISTER HERE and then you will need to pick a time to take your measurements using the sign up sheets at reception at the gym.

    Upcoming Events –

    • April 22 & 23 – Agatsu Upper Body Movement & Mobility Certification – Open to all our members and the public, not just coaches.
    • April 29 – Spring Leaning Seminar & Benchmark workout.
    • June 10 & 11 – Agatsu Kettlebell Certification, Open to all our members and the public, not just coaches.
    • June 24 – Summer Showdown. More on that soon but save the date.
    • July 29 – Save the date for CFW Barbell Classic. More on that soon.
  • Programming

    Spring is here, and you can start to expect some outdoor running as part of our WODs. As always, we can find indoor modifications if needed.

    For April, our skill of the month will be grip strength. This should translate well to both lifting and gymnastics movements. You’ll be seeing grip work in the form of carries and holds, as well as complexes on the bar.

    Monday: Mostly Lower Body, squat focus

    Tuesday: Mostly Upper Body, gymnastics focus

    Wednesday: Full Body, conditioning

    Thursday: Full body, squat & pulling focus

    Friday: Mostly Upper Body, overhead focus

    Saturday:Mostly Lower Body, deadlift focus

    Sunday: Make up a workout you missed or do the benchmark of the week.

    Spoiler Alert!  Click on the links below to see the details of this week’s group workouts.

    CrossFit for week of April 17th, 2017

    Powerlifting Programming for week of April 17th, 2017

    Kettlebell Programming for week of April 17th, 2017

    HIIT Programming for week of April 17th, 2017

    Gymnastics Programming for week of April 10th, 2017 – Monday: Push & Pull + some Lower body + core. Thursday: Push & Pull + some lower body + core. Saturday: Bridges +  Handstands + Core

  • News

    Easter Weekend Hours – Friday will be a shorter day, with classes at 9AM, 10AM, and 11AM only. Saturday we’ll have our regular CrossFit and Powerlifting schedule, but no Bootcamp, Gymnastics, Kettlebell, or Mobility. Sunday we are closed and Monday is back to regular hours.

    Spring Leaning – We are set to start our Fifth Annual Spring Leaning Challenge at the end of the the month.  Measurements will be the week of April 24th and the benchmark workout and seminar will be on the weekend of April 29th. We’ll have registration options ranging from $20 to $80, with prizing in each category.

    Upcoming Events –

    • April 22 & 23 – Agatsu Upper Body Movement & Mobility Certification – Open to all our members and the public, not just coaches.
    • April 29 – Spring Leaning Seminar & Benchmark workout.
    • June 10 & 11 – Agatsu Kettlebell Certification, Open to all our members and the public, not just coaches.
    • June 24 – this is our tentative date for the Summer Showdown. More on that soon.
    • July 29 – this is our tentative date for the CFW Barbell Classic. More on that soon.
  • Programming

    Spring is here, and you can start to expect some outdoor running as part of our WODs. As always, we can find indoor modifications if needed.

    For April, our skill of the month will be grip strength. This should translate well to both lifting and gymnastics movements. You’ll be seeing grip work in the form of carries and holds, as well as complexes on the bar.

    Monday: Full Body, BB complex & special Birthday WOD

    Tuesday: Mostly Upper Body, overhead focus

    Wednesday: Full Body, conditioning

    Thursday: Mostly Lower body, squat focus

    Friday: Mostly Upper Body, gymnastics focus

    Saturday:Mostly Lower Body, squat focus

    Sunday: Make up a workout you missed or do the benchmark of the week.

    Spoiler Alert!  Click on the links below to see the details of this week’s group workouts.

    CrossFit for week of April 10th, 2017

    Powerlifting Programming for week of April 10th, 2017

    Kettlebell Programming for week of April 10th, 2017

    HIIT Programming for week of April 10th, 2017

    Gymnastics Programming for week of April 10th, 2017 – Monday: Push & Pull + some Lower body + core. Thursday: Push & Pull + some lower body + core. Saturday: Bridges +  Handstands + Core

  • News

    Spring Leaning – Every year we do a 6 week challenge to help our members clean up their nutrition and reach their goals. This year’s challenge is set to start at the end of April. Measurements will be the week of April 24th and the benchmark workout and seminar will be on the weekend of April 29th. We’ll have registration options ranging from $20 to $80, with prizing in each category. More information coming soon.

  • Programming

    For April, our skill of the month will be grip strength. This should translate well to both lifting and gymnastics movements. You’ll be seeing grip work in the form of carries and holds, as well as complexes on the bar.

    Monday: Mostly Lower Body, squat focus

    Tuesday: Mostly Upper Body, gymnastics focus

    Wednesday: Full Body, conditioning

    Thursday: Mostly Lower body, oly focus

    Friday: Mostly Upper Body, overhead focus

    Saturday:Mostly Lower Body, squat focus

    Sunday: Make up a workout you missed or do the benchmark of the week.

    Spoiler Alert!  Click on the links below to see the details of this week’s group workouts.

    CrossFit for week of April 2nd, 2017

    Powerlifting Programming for week of April 2nd, 2017

    Kettlebell Programming for week of April 2nd, 2017

    HIIT Programming for week of April 2nd, 2017

    Gymnastics Programming for week of March 2th, 2017 – Monday: Push & Pull + some Lower body + core. Thursday: Push & Pull + some lower body + core. Saturday: Bridges +  Handstands + Core

  • News

     

    • The Open –  And it’s a wrap!  2017 is in the books. Congratulations to all our athletes who completed the Open! We are so proud of you, can’t wait to see what you can do next year. We are back to our regular Friday night schedule starting this week.
    • Spring Leaning – Every year we do a 6 week challenge to help our members clean up their nutrition and reach their goals. This year’s challenge is set to start at the end of April. Measurements will be the week of April 24th and the benchmark workout and seminar will be on the weekend of April 29th.
  • Programming

    For March, we’ll be focusing on our glutes! This should translate well to all olympic lifts as well as general strength and power. You’ll be seeing lots of glute/hip bridges, clamshell jane fonda-ish exercises, banded work, step-ups etc.

    Monday: Mostly Lower Body, squat focus

    Tuesday: Mostly Upper Body, gymnastics focus

    Wednesday: Full Body, conditioning

    Thursday: Mostly Lower body, squat focus

    Friday: Mostly Upper Body, overhead focus

    Saturday:Mostly Lower Body, deadlift focus

    Sunday: Make up a workout you missed or do the benchmark of the week, which is the Open Workout.

    Spoiler Alert!  Click on the links below to see the details of this week’s group workouts.

    CrossFit for week of March 27th, 2017

    Powerlifting Programming for week of  March 27th, 2017

    Kettlebell Programming for week of March 27th, 2017

    HIIT Programming for week of March 27th, 2017

    Gymnastics Programming for week of March 2th, 2017 – Monday: Push & Pull + some Lower body + core. Thursday: Push & Pull + some lower body + core. Saturday: Bridges +  Handstands + Core

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