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CFW Weekly Update for July 14 2019

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CFW Weekly Update for July 14, 2019


Handstand Workshop July 24th at 6pm with Kirsty Grosart of Garage Gym Girl.

Learning a handstand as an adult can be a hugely rewarding and a lot of fun. But maybe you experience fear or uncertainty at the thought of learning this skill. This is completely normal and something that Kirsty has helped many adults overcome. In this workshop we will focus on getting upside down (and back on your feet) safely, moving away from the wall with confidence and how to find your balance every time you kick up. If you are new to this type of training Kirsty will teach you everything you need to get started. If you are a more experienced hand balancer she will show you how you can build on the basics to achieve more advanced variations.

Click HERE to register.  CFW members get $10 off the regular price!



This week we have three weightlifting specific movements with Snatch on Wed and Push Jerk on Monday,and a heavy Back Squat session on Friday. You will also have a chance to work on skills such as double unders, power cleans, rowing, and pullups this week.  No specific testing day this week other than Sunday, where you can test, Squat Endurance or Upper body Pull. You may also get a chance to level up on Neuro & Core with Monday’s Double Under work.

Monday has Push Jerks and a Breathe & Burn Workout –  Push Jerks  start with progressions and then to building a heavy complex. Prep is Running and Doubleunder review.  is a 20 minute Breathe & Burn AMRAP that combines Running, Push Jerks, & Doubleunders with a 1:00 Rest after each round. Extra Credit is  Aerobic flushing & Shoulder Girdle Mobility.      Goal is 4+ Rounds

Tuesday  is a Muscular Burn Workout and Core Finisher.  Workout is a Muscular Burn workout of Strict Pullups for time with a Goblet Squat penalty for every break. Finisher is alternating between 30 sec of Russian Twists and 30 sec of Suitcase holds for 4 rounds. Extra Credit is Posterior Chain prehab/rehab. Goal is <15:00

Wednesday  has Snatches and a Full Body Burn Workout – Snatch starts with progressions and moves to building to a Snatch and Overhead Squat complex. Prep is Airbike, Russian KbS, & Burpee review. Workout is high intensity Full Body Burn Airbike, Russian KbS, & Burpees for a 5 minute AMRAP. Extra Credit is arm-focused bodybuilding. Goal is 1+ Rounds

Thursday  is   a Breathe Workout and a Core Finisher –    Workout is a repeat from Feb 23 and consists of increasing interval times of Bike/Ski, Row, & Box Jumps.  Finisher is 3 sets of Bent Hollow Rocks with an AMRAP Plank.  Extra Credit is Hip and Knee Mobility.

Friday  is Back Squat and a Breathe & Burn Workout –    Back Squat is building to a heavy 5 rep.  Prep is a Wallball, Ring Dip, & Walking Lunge review.  Workout is 10 rounds with small sets of Ring Dips, Wallballs, & Walking Lunges.  Extra Credit is  Aerobic Recovery.  Goal is <16:00

Saturday  is   a Breathe & Burn Interval Partner Workout and a Core Finisher –    Workout is 25 minutes alternating rounds of Deadlifts, Pullups & Power Cleans with a Partner and a run together after each round.  Finisher is AMRAP Situps with your Partners, coupled with Wallsits.   Extra Credit is  Shoulder rehab/prehab.

Sunday is make up day. Make up any workout you missed from the week’s programming or test the Squat Endurance or Upper Body Pulling Level Method Category. Benchmark of the week is “Nicole”, which is AMRAP 20: Run 400M + Max pullups.


Monday is core & Cardio, running, bodybuilders, situps, leg lifts.

Tuesday is legs & butt, lunges, squats, wall sits.

Wednesday is upper body push & pull, with some shuttle runs.

Thursday — is a full body workout with airbike, ball slams, db snatches.

Friday is upper body push and pull with some cardio mixed in.

Saturday is a longer workout with core work and some lunges and carries mixed in.

Sunday is a cardio and leg workout with step-ups, row or bike, squats.




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