• News

  • Programming

    This is the second week of our new cycle of programming. You’ll notice a few changes in the format as well as the exercises. The warm-up will be specified in Zen Planner as Part A, along with prep work as Part B, our usual skill or strength work in Part C, metabolic conditioning as part C, and an optional finisher, which we’ll call “Extra Credit”.

    Monday: Testing Day – Lower Body Strength + Conditioning

    Tuesday:Training – Full Body GPP + Conditioning

    Wednesday: Training + Gymnastics + Conditioning

    Thursday: Practice Gymnastics + Partner Workout

    Friday: Training Lower Body Dynamic + Barbell Complex

    Saturday:Testing – Benchmark Workout

    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 August 20th, 2017

    Powerlifting for August 8 to Sept 9, 2017

    Kettlebell Programming for August 1st to August 26th, 2017

    HIIT Programming for July 31st to August 24th, 2017

    Gymnastics Programming – Monday: Push & Pull + some Lower body + core. Thursday: Push & Pull + some lower body + core. Saturday: Bridges +  Handstands + Core

  • News

  • Programming

    This week we start a brand new cycle of programming. You’ll notice a few changes in the format as well as the exercises. The warm-up will be specified in Zen Planner as Part A, along with prep work as Part B, our usual skill or strength work in Part C, metabolic conditioning as part C, and an optional finisher, which we’ll call “Extra Credit”.

    Monday: Testing Day – Lower Body Strength + Conditioning

    Tuesday:Training Day – Full Body GPP + Conditioning

    Wednesday:Upper Body Strength Testing + Conditioning Training

    Thursday: Practice Conditioning + Structural Balance

    Friday: Lower Body Strength Training + Conditioning test

    Saturday:Training Day – Longer Conditioning Partner workout

    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 August 14th, 2017

    Powerlifting for August 8 to Sept 9, 2017

    Kettlebell Programming for August 1st to August 26th, 2017

    HIIT Programming for July 31st to August 24th, 2017

    Gymnastics Programming – Monday: Push & Pull + some Lower body + core. Thursday: Push & Pull + some lower body + core. Saturday: Bridges +  Handstands + Core

  • News

    This is reminder that Monday is a reduced class schedule for thewith a Team workout at 4PM and bootcamp at 8PM.

     

  • Programming

    Our focus for the CrossFit Group programming for month of August will be posterior chain strength with an emphasis on glute engagement.

    Monday: Team workout

    Tuesday: Training Day – Gymnastics Strength + Conditiong

    Wednesday: Testing – Flexibility + Conditioning Benchmark (Special Birthday WOD)

    Thursday: Training – Squat + Conditioning

    Friday:Practice – Upper Body Strength + Barbell skills & structural balance

    Saturday: Training – Deadlift & Conditioning

    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 August 7th, 2017

    Powerlifting for August 8 to Sept 9, 2017

    Kettlebell Programming for August 1st to August 26th, 2017

    HIIT Programming for July 31st to August 24th, 2017

    Gymnastics Programming – Monday: Push & Pull + some Lower body + core. Thursday: Push & Pull + some lower body + core. Saturday: Bridges +  Handstands + Core

  • News

    Many, many thanks to everyone who came out to the  CFW Barbell Classic this weekend.  I’m so proud of all the athletes who competed, in particular those who got out on that platform for the first time. This year we had Amelia, Julia, Jade, Joanie and Dee competing in Ladies Olympic Weightlifting, as well as Mitch, Mike, Scott, and Paul in Men’s Weightlifting.  Our powerlifters included Anita and Amanda for the women, and Renan and Oly for the men.  In strongman, we had Robin and Olu. Congratulations to CFW members who PR’d and to Paul, Olu, and Amanda, for taking home medals in Weightlifting, Powerlifting, and Strongman.

    Quick heads-up that next weekend is a long weekend, so we’ll have a reduced class schedule.

    Saturday, August 5th: CrossFit at 8AM, 9AM, Kettlebell at 10AM, followed by CrossFit at 11AM

    Sunday, August 6th: regular schedule, including CrossFit at 9AM and 10AM, and Weightlifting at 11AM

    Monday, August 7th: No CrossFit classes except for team workout at 4PM and Bootcamp at 8PM.

  • Programming

    Our focus for the CrossFit Group programming for month of August will be posterior chain strength with an emphasis on glute engagement.

    Monday: Practice – Squat + Conditioning

    Tuesday: Testing – Push Press + Ladder Benchmark

    Wednesday: Testing – Conditioning Benchmark

    Thursday: Training – Deadlift + Conditioning

    Friday: Training – Bench  + Conditioning

    Saturday: Training – Squats & Conditioning

    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 July 31st, 2017

    Powerlifting for July 31st, 2017

    Kettlebell Programming for August 1st to August 26th, 2017

    HIIT Programming for July 31st to August 24th, 2017

    Gymnastics Programming – Monday: Push & Pull + some Lower body + core. Thursday: Push & Pull + some lower body + core. Saturday: Bridges +  Handstands + Core

  • News

     

    Events 

     

    The CFW Barbell Classic is coming up this weekend.  Sorry but all classes are cancelled on that day but we are back to our regular schedule on Sunday. We are still on the lookout for volunteers for this Saturday, we could use some help, even if it just a couple of hours.

     

  • Programming

    Our focus for the CrossFit Group programming for month of July will be lateral and rotational stability. In CrossFit, most exercises have us moving in one direction only, i.e. forward and back, but in real life and in sports, there are a lot of different directions, including sideways and circular movements. So this month, we’ll be doing a bit more of those exercises to build a stronger base for all those summer activities and fall sports.

    Monday: Testing – Oly + Conditioning

    Tuesday: Practice – pressing + Conditioning

    Wednesday: Training – Core + Conditioning

    Thursday: Testing – squat + Conditioning Benchmark

    Friday: Testing – gymnastics  + Conditioning Benchmark

    Saturday: Barbell Classic, classes cancelled

    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 July 24th, 2017

    Powerlifting for July 3rd to 29th, 2017

    Kettlebell Programming forJuly 3rd to 29th, 2017

    HIIT Programming for July 3rd to 29th, 2017

    Gymnastics Programming – Monday: Push & Pull + some Lower body + core. Thursday: Push & Pull + some lower body + core. Saturday: Bridges +  Handstands + Core

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