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CFW Weekly Update for July 1, 2018

Happy Canada Day!

If you are in town please join us on Monday July 2nd for a team workout at 4pm!

Upcoming Events

Member Appreciation BBQ is set for Friday July 6th at 6PM!  We’ll play games and have some food, super chill, come and go according to your schedule. RSVP HERE.

Summer 2018 Schedule Update

Here are some adjustments to the summer schedule, starting in July.

  • Tuesday and Thursday Strength Club will now start at 6pm.
  • The 8pm class Thursday to Friday will become a 45 minute class.
  • Mommy & Me Class will meet twice per week on Tuesdays & Thursdays
  • 55+ Class will meet twice per week on Mondays & Wednesdays


New 6-week strength program started last month.  Some twists on familiar movements have been added in to mix things up, as well as some different rep schemes.  Remember the goal is always progression, to build on what you’ve done previously.

Monday: team WOD

Tuesday: Max effort lower body + conditioning

Wednesday: Max effort upper body + conditioning

Thursday: Max effort pull + back and leg metcon

Friday: Oly + Open-style workout

Saturday: Dynamic effort lower body + conditioning

Sunday: Gymnastics + cardio

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

CrossFit for week of July 2

Mommy Me July 3 to Aug 2

55 Plus July 2 to July 25



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