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CFW Weekly Update for January 13, 2018


2019 is in full swing!

  • Our 21 Day nutrition kick start begins this week. Check out the Facebook group for more details.
  • We also have CF for CF coming up next weekend, it’s not too late to get involved in this awesome charity event!
  • Back by popular demand, we’ll be hosting another free Club and Mace Workshop on Jan 26th. Click here to register.
  • Last but not least, on the 27th we’ll also be hosting our annual Health & Wealth even, a Q&A with local health and finance experts.


This week we’ll continuee to see a return to the basics, with some higher volume at low and moderate loads, as we continue to work on improving some of our Level Method categories, like more pushups and pullups. You’ll also see that some of the workouts and rep schemes will be modified based on Levels. The Health workout is most appropriate for White and Yellow Levels, Fitness roughly corresponds to Orange Level and Performance will be for Blue+ Levels. Keep  in mind that the recommendations are based on not only the movement modifications but also the rep schemes, and how the workout should feel. For example, you might find that for some higher levels recommend less rounds and more reps if the goal of the workout is muscular stamina.

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

CF45 Jan 14 to 19

CF30 Jan 14 to Jan 19

CF60 Jan 14 to 20

CrossFit Weightlifting Dec 30 to Feb 3

55 Plus Dec 24 to Jan 18

Mommy Me Dec 25 to Jan 24


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