CFW Weekly Update for November 10, 2019

NEWS

  • Please note that we’ll be hosting a Remembrance Day Team WOD Monday Nov 11, at 1pm. Please note that all other CrossFit, Bootcamp and Masters Classes will be cancelled on Monday. 
  • Save the Date – We’ve nailed down a date for our holiday party, Friday, December 13th.  Mark your calendar!
  • Winter Class Schedule starts this Tuesday, November 12th. Just a minor adjustment for the winter, Tuesday and Thursday evening classes will be on the hour, with CrossFit at 5pm and 6pm and Bootcamp at 7pm.

PROGRAMMING

CROSSFIT

This week we have a unilateral theme — Single Leg RDL on Tuesday, Bulgarian Split Squat on Thursday, Power clean on Friday, and Single Arm OH Squats on Saturday.

Monday we have a surprise Remembrance Day Team Workout, everyone is welcome!!!

Tuesday is Single-leg RDLs and a Breathe & Burn → Full Body Burn Workout.  Warmup is Balance Work.  Single-leg RDLs are 4 sets of 8 building throughout.  Prep is Kb Snatch Review.   Workout is 3 min of Kb Snatch, Doubleunders, & Row with a 1 min rest in between.  Extra Credit is Lower Body Mobility.  Goal: 200+.

Wednesday it’s a Breathe & Burn Workout and a Core Finisher.  Warmup is Mixed Movements Focusing on the Core and Lower Body.  Prep is Toes to Bar Review & Practice.   Workout is Descending Reps of Toes to Bar & Box Jumps then Ascending Reps of Decline Pushups & WtD Box Stepups.  Finisher is Tabata L-Sits a 2 min Rest then Tabata Archbody Hold.  Extra Credit is Aerobic Flushing & Lower Body Stretching. Goal: <15:00.

Thursday will be Bulgarian Split Squats and a Breathe & Burn Workout.  Warmup is Lower Body & UB Pull focused.  Bulgarian Split Squats are 4 sets of 8 Building Throughout.  Prep is Movement Review with a Focus on Running with a Medball.   Workout is a Chipper of Wallballs & Air Squat Jumping Pullups with a Medball Run in between.  Extra Credit is Core Accessory Work.  Goal: Finish.

Friday is Power Cleans and a Breathe & Brace→ Full Body Burn Workout.  Warmup is Weightlifting Prep.  Power Cleans are Building to a Heavy Single.  Prep is Burpee over Bar Review.   Workout is 5 Rounds of Heavy(ish) Power Cleans & Burpees over Bar.  Extra Credit is Arm and Hip Accessory. Goal: <9:00.

Saturday is Single-arm OH Squats and a Partner Workout.  Warmup is Shoulder Stability & Core Focused.  Single-arm OH Squats are 3 sets of 8 Building.  Prep is Movement Demo & Review.   Workout is 20 min in Partners with Ascending Reps or Db Snatch, Pullups, & Db Goblet Squats .  Extra Credit is Upper & Lower Body Mobility..Goal: 4+ Rounds.

 

BOOTCAMP

Monday –  Bro Camp; shoulder press, bicep curls, GHD situps, supinated Australian  pullups, bench press, KB deadlift, Yates row, pushups

Tuesday –  Full body cardio; Running, DB push press, DB cleans, wall balls, bodybuilders, farmer carry, step ups, sled, Abmat situps, KB swing, man makers

Wednesday –  Butt Camp / Legs; BB hip thrust, Death by box squat hops

Thursday – Partner workout; Air bike, bear crawl, crab crawl, burpees, pushups, pullups, shuttle run

Friday –  Cardio / Accessory; Deadbugs, Turkish situps, single leg deadlifts, weighted wall sits, plate hop, plate ground to overhead, leg lifts

Saturday – team workout: run, wall balls, skipping, pullups, bike, row, DB snatch, tire flip

Sunday – Full Body cardio, with emphasis on glutes, and upper body accessory work.