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CFW Weekly Update for April 29th, 2018


Spring has finally sprung, and the doors are open!  That means we will start running outdoors. Please make sure that you bring appropriate attire!

SWEAT30 starts next week, on May 1st!  These classes will be included in your CrossFit membership, but we’ll also have a dedicated membership for these classes. There is no pre-requisite Foundations or On Ramp, so if you know of anyone who might benefit from shorter classes or someone who might be a bit intimated to start Crossfit, feel free to send them our way. We’ll meet them for a No Sweat Intro and figure out a plan for them from there.

Please check Zen Planner for the May Long weekend schedule. Reduced classes on Saturday and Team workout on Monday.

Coach Jason will be teaching a self-defense workshop this spring. We’ll kick if off with an hour long free introduction on May 29th and then we’ll follow it up with 3 more sessions in June. Details HERE.

New programming starting this week.  Things may look a little different from what we’ve been doing, but we hope this back to basics approach will help keep everyone engaged and keep classes fun.  Make sure to keep track of your numbers and scores this week as much of this will be retested.


Monday: Max effort lower body + benchmark conditioning

Tuesday: Oly (dynamic push – pull) + benchmark conditioning

Wednesday: gymnastics + cardio

Thursday: Max effort pull + posterior chain

Friday: Dynamic lower body + benchmark conditioning

Saturday: Max effort upper body + arms/shoulders

Sunday: Bodyweight + GPP

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

CrossFit for week of April 30, 2018

Strength Club Apr 9 to May 20, 2018

Kettlebell April 17 to April 28, 2018

55+ for Apr 16 to Apr 27, 2018

Mommy & Me Apr 16 to Apr 27, 2018

SWEAT30 for May, 2018


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