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


CFW Weekly Update for February 23, 2020

[et_pb_section fb_built=”1″ _builder_version=”3.22″ collapsed=”off”][et_pb_row _builder_version=”3.25″ background_size=”initial” background_position=”top_left” background_repeat=”repeat” collapsed=”off”][et_pb_column type=”4_4″ _builder_version=”3.0.47″ custom_padding=”|||” custom_padding__hover=”|||”][et_pb_text _builder_version=”4.0.6″ background_size=”initial” background_position=”top_left” background_repeat=”repeat” z_index_tablet=”500″ hover_enabled=”0″ text_text_shadow_horizontal_length_tablet=”0px” text_text_shadow_vertical_length_tablet=”0px” text_text_shadow_blur_strength_tablet=”1px” link_text_shadow_horizontal_length_tablet=”0px” link_text_shadow_vertical_length_tablet=”0px” link_text_shadow_blur_strength_tablet=”1px” ul_text_shadow_horizontal_length_tablet=”0px” ul_text_shadow_vertical_length_tablet=”0px” ul_text_shadow_blur_strength_tablet=”1px” ol_text_shadow_horizontal_length_tablet=”0px” ol_text_shadow_vertical_length_tablet=”0px” ol_text_shadow_blur_strength_tablet=”1px” quote_text_shadow_horizontal_length_tablet=”0px” quote_text_shadow_vertical_length_tablet=”0px” quote_text_shadow_blur_strength_tablet=”1px” header_text_shadow_horizontal_length_tablet=”0px” header_text_shadow_vertical_length_tablet=”0px” header_text_shadow_blur_strength_tablet=”1px” header_2_text_shadow_horizontal_length_tablet=”0px” header_2_text_shadow_vertical_length_tablet=”0px” header_2_text_shadow_blur_strength_tablet=”1px” header_3_text_shadow_horizontal_length_tablet=”0px” header_3_text_shadow_vertical_length_tablet=”0px” header_3_text_shadow_blur_strength_tablet=”1px” header_4_text_shadow_horizontal_length_tablet=”0px” header_4_text_shadow_vertical_length_tablet=”0px” header_4_text_shadow_blur_strength_tablet=”1px” header_5_text_shadow_horizontal_length_tablet=”0px” header_5_text_shadow_vertical_length_tablet=”0px” header_5_text_shadow_blur_strength_tablet=”1px” header_6_text_shadow_horizontal_length_tablet=”0px” header_6_text_shadow_vertical_length_tablet=”0px” header_6_text_shadow_blur_strength_tablet=”1px” box_shadow_horizontal_tablet=”0px” box_shadow_vertical_tablet=”0px” box_shadow_blur_tablet=”40px” box_shadow_spread_tablet=”0px”]

​CFW Weekly Update for February 23, 2020


Level Method testing was a huge success. We are so proud of all of you. What is especially interesting is seeing long time members levelling up. Many of our members start seeing a slight slow in progress as they enter the blue/purple/brown levels. This is because when we first start CrossFit our bodies adapt quickly, not just physically but neurologically, as we are still learning the movements so we make super fast gains early on. Many of us expect that this super fast progress will keep going forever, but the fitter we get the harder we have to work at not only training, but nutrition, sleep and stress management, in order to level up as quickly as before. So when I see members who have been with us for several years levelling up, we know how hard you are working, we know how consistent you have to be to do that, we know how hard you’ve worked!  On the other hand, it’s also hard for new members to get started, to get that momentum going. When we first get started, it takes an insane amount of motivation to make those habit changes, to put ourselves out there and be a beginner at something. It’s hard on the ego to start something new, and even harder to gain enough consistency to get the ball rolling. So each training age has its own challenges, and we recognize it and are here to help. It’s amazing to see progress at all training ages and levels. Congrats!    



Super fun week coming up!  ​This week we have Clean & Jerks on Tuesday, Floor Press on Thursday, & Back Squat on Saturday, whereas Monday will the glute and core and Wednesday will have upper body  strength work in the finisher. Friday’s gymnastics will be strict but in a super fun ladder rep scheme, which is perfect for building skill and strength in those tougher movements that many of us lag behind in our levels.

Monday we have a Breathe & Burn Workout and an Accessory Finisher.  Warmup is Mixed Medball Movements.  Prep is Movement Review & Prep.   Workout is Ascending Reps of Wallballs & Abmat Situps with a 400m run penalty on any break in Wallballs.  Finisher is Glute & Core Focused.  Extra Credit is Lower Body Stretching. Goal: <15:00.

Tuesday is Clean & Jerks and a Full Body Burn Workout.  Warmup is Weightlifting Prep.  Clean & Jerks are Building to a Heavy SinglePrep is Doubleunder Practice.   Workout is 30 Clean & Jerks with a 50 Doubleunder Penalty on any Break.  Extra Credit is Aerobic Flushing & Mobility. Goal: <7:00.

Wednesday it’s a Heavy Breathing Workout.  Warmup is RowlingPrep is Rowing and Airbike Review.   Workout is 2:00 intervals with 1:00 Rest in between.  Extra Credit is UB Pull Bodybuilding.  Goal: 280+ Reps.

Thursday will be Floor Press and a Breathe & Burn Workout.  Warmup is Floor Press Prep.  Floor Press is Building to a Heavy 5 Reps.  Prep is Review & Practice Kettlebell Movements.   Workout is 15 mins of Kettlebell Movements & Walking Lunges.  Extra Credit is Mobility. Goal: 4+ Rounds.

Friday is a Muscular Burn Workout.  Warmup is Dowel Duel & RunPrep is Strict Pullup & Ring Dip Review & Practice.   Workout is an Ascending Ladder of Strict Gymnastics Movements.  Extra Credit is Aerobic Flush & Stretch. Goal: 8+ Rounds.

Saturday will be Back Squat and a Breathe & Burn Workout.  Warmup is Back Squat Prep.  Back Squats are Building to a Heavy 5 Reps.  Prep is Movement Demo & Review.   Workout is 3 Rounds of Push Press, Back Squats, & Burpees with a 2:00 Rest b/t Rounds.  Extra Credit is Mobility. Goal: <12:00.


Monday –  Partner Workout; pull ups, push-ups, squats, relay run, box jumps, situps, bent hollow hold,

Tuesday – Full Body / Cardio;  bear crawl, DB thruster, crab walk, DB clean & jerk, burpee broad jump, DB snatches

Wednesday –  Leg / Arm Strength / Cardio; DB half Turkish get-up,  seated single arm press, barbell step back lunges, run/row

Thursday – HIIT / Abs; Box jumps, bicycles, bike, row, L-sit/plank, parter mile row

Friday –  Butt Camp; banded glute bridge, frog pumps, sled pull, skipping, seated KB knee extension, banded hamstring curl

Saturday – bear crawl, push-ups, lunge, banded hip thrust, farmer carry, shoulder shrugs, squat hop, single leg hip thrust, overhead carry , press, single leg deadlift, jumping lunge, crab crawl, banded wall sit abductions





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!