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CFW Weekly Update for January 27, 2018


Thanks so much to everyone who came out to our events this weekend.  We had a second Club and Mace Workshop, which was a hit again.  We had such a blast teaching this stuff!  Stay tuned for more info on our ongoing Bells, Clubs and Mace Classes.

We also had the honour to host some local health and personal development  experts for a Q&A forum this afternoon.  It’s always interesting to have such knowledgeable practitioners share their experiences.  I love stepping a bit outside the usual “fitness” box to talk about things that affect our health and quality of life: things like stress, pain, finances, family…  Thanks so much to everyone who came out and braved the cold!  I’m especially grateful to our experts Josée, Dr. Notley, Coach Terry Hadlow and Liz Jones from Jellyfish Float Spa, and of course my brother Rob.


This week CF60 will have a bit of a different feel, not quite as much volume as the last few weeks, and a bit more balanced and varied. We’ll also be practicing our pacing a bit this week. You’ll see some intervals on the bikes and rowers, which will give us some great tools to monitor our pacing, as we can easily look at the readouts on the monitors. We also have a bit more strength work this week.  Please make sure that you have a look at the rep schemes. It’s important to use the rep scheme that matches your level as each level has a specific intent in terms of volume and loading, designed to build the strength, skill, and physical stimulus you need to reach the next level.  For example, Monday’s deadlifts will have higher reps for Health, moderate for Fitness and lower for Performance. This is done on purpose. Keep in mind that Fitness is Orange, Health is White & Yellow, and Performance is Blue+.

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

CF30 Jan 28 to Feb 2

CF45 Jan 28 to Feb 2

CF60 Jan 28 to Feb 3

55 Plus Jan 21 to Feb 8

CrossFit Weightlifting Dec 30 to Feb 3

Mommy Me Jan 29 to Feb 14


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