We are delivering our fitness and nutrition coaching online to stop the spread of COVID-19. Learn More


CFW Weekly Update for December 2, 2018


Our CFW Members Holiday Party is going to be Friday, December 14th! It’ll be an evening thing and we’ll have more info coming soon.


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 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. The CF30 programming lends itself very well to Health goals (primarily improved movement and longevity focus), and the new CF45 is perfect for Fitness & Strength (no Olympic lifting but basic tempo strength work along with some energy system work). So that means that with the CF60 we’re programming a more of a performance and skill bias, using Level Method to keep us accountable to the real roots of CrossFt, i.e. general physical preparedness, in other words, well rounded fitness.

This week’s template is slightly different, as we usually do mostly lower body on Mondays, and this week we are doing a mix of upper and lower body.  Friday will still be upper body but some of the Tuesday to Thursday workouts have been shifted around a bit. More intensity early in the week and more volume later in the week. Overall I think a bit more variety keeps things interesting if you are coming 3 times per week. For CF60 we have two testing opportunity this week, Upper body Pulling on Monday, and Aerobic Power aka Fight Gone Bad on Sunday.

Monday: Testing & Training – Lower Body Push + Upper Body Pull

Tuesday: Practice  – Olympic Weightlifting & Gymnastics

Wednesday: Training –  GPP

Thursday: Training  –  GPP

Friday: Training – Upper Body

Saturday: Play – Conditioning Partner Workout

Sunday: Make up a workout you missed or do this week’s benchmark workout Level Method Fight Gone Bad

Have a look below to see the CF45 and CF30 programming.

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

CF60 Dec 3 to Dec 9

CF45 Dec 3 to Dec 8

CF30 Dec 3 to Dec 8

Mommy Me Dec 4 to Dec 20

55 Plus Nov 19 to Dec 7

Sunday Oly Dec 2 to Dec 23


Free Intro

Talk with a coach about your goals, get the plan to achieve them.

fill out the form below to get started!

Take the first step towards getting the results you want!