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CFW Weekly Update for December 16, 2018


Thanks to everyone who came out to our Holiday Party on Friday. Had a great time sharing some wonderful food and playing trivia!  It was so nice to catch up with everyone outside of the usual workout scene. Thanks to the staff for decorating and organizing this awesome event!

Holiday Hours:

Dec 24 – Morning Only

Dec 25 – Closed

Dec 26 – Team Workout

Dec 31 – Morning Only

Jan 1 Team Workout

Another quick note to all members!  It is that time of year again, cold and flu season. It seems like the kids are bringing home a new bug every week!  Stay healthy over the holidays by preventing the spread of viral and bacterial infections.  One of the easiest ways to do this is to frequently practice basic hand-washing. This is especially important at the gym where we tend to share equipment. Please make sure you wash your hands before and after handling equipment at the gym, and take a moment to spray down any equipment you use during your workout, and this will go a long way toward keeping our members healthy. Thanks!


Quick update on group programming. Instead of posting a Health, Strength, Fitness and Performance workout for the CF60 class each day, we’ll be posting Fitness & Performance loading guidelines and then posting some Strength variations and low impact variations in the coach’s notes. So if you have any questions or need to modify, please ask the coach.

This week, you’ll see that we’ve also included some guidelines related to Levels. For example on Monday, your front squat rep scheme will depend on your goals or your Level. Same with our pull-up strength work on Tuesday.

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

CF60 Dec 17 to 23

CF45 Dec 17 to 23

CF30 Dec 17 to Dec 23

55+ Dec 10 to 21

Mommy Me Dec 4 to Dec 20

Sunday Oly Dec 2 to Dec 23


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