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CFW Weekly Update for June 23, 2019

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CFW Weekly Update for June 23, 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!

We also have some free Qigong workshops coming up, the first will be on July 30th at 8pm. More info coming soon!



This week we have Pullups on Tuesday, Clean & Jerks on Thursday, and Push Press on Saturday as our main Strength components. On Monday, Wednesday and Friday, we’ll be doing our structural balance and core work as finishers.  Opportunities to level up this week include Upper Body Pull on Tuesday, Weightlifting on Thursday, and of course Sunday as a make up day.

Monday is a Breathe & Burn Workout & a Glute Finisher.   Workout is a Core & Squat heavy “Chipper” .  Finisher is Glute/Hip specific prehab.  Extra Credit is Lower Body Mobility.     Goal is <25:00

Tuesday is Pullups and a Breathe & Brace Workout.  Pullups are 5-7 sets of 2 Weighted Pullups in 15 minutes. Prep is Deadlift review and build to workout weight.   Workout is 20 minutes of Heavy Deadlifts & Kipping Pullups finishing with a run, & 1:00 rest after each round.  Extra Credit is Aerobic Flushing with Scap work.    Goal is 7+

Wednesday is Heavy Breathing Intervals and a Core Finisher.   Workout is two 10 minute intervals starting with a Row/Bike and followed by AMRAP Thrusters/Burpees.  Finisher is Hollow Rocks and Archbody Hold Tabata.  Extra Credit is Barbell Curls and Diamond Pushups.  Goal is 20+, 30+

Thursday is Clean & Jerks and a Breathe & Burn workout.   Clean & Jerks are Build to a heavy Single in 15 minutes. Prep is Front Squat and Handstand Pushup review.   Workout is Hang Power Cleans into Front Squats ending with Strict HSPU’s for 5 rounds.   Extra Credit is Aerobic Flushing paired with Mobility.    Goal is <8:00

Friday is a Breathe & Burn Workout and a Core Finisher.   Workout is Kettlebell Snatches directly into OH Back Step Lunges on one side, then a 200m run before hitting the Kettlebell movements on the other side for 4 rounds.  Finisher is Weighted Planks with an AMRAP Plank for 3 rounds.  Extra Credit is Shoulder Prehab.           Goal is <20:00

Saturday is Push Press’ and a Breathe & Burn Workout.  Warmup is a Partner Medball. Push Press is Building to a heavy Single.  Prep is Deadlift and Box Jump Review.   Workout is an Open Workout from 2013 with STOH, Deadlifts, and Box Jumps for 10 minutes.  Extra Credit is Upper Body Mobility.

Sunday is Make Up Day! Choose a workout you missed or test your Upper Body Pulling, Running, or Weightlifting category.


Monday is Abs and Butts!  We start with some partner ab work and finish with a longer glute workout.

Tuesday is a running interval workout with wall balls, jumping pullups and thrusters.

Wednesday is a full body strength workout with hip thrusts, presses and pulling.

Thursday starts with running and legs, followed by an solid core workout.

Friday is an upper body strength workout with some sled pulls to mix it up.

Saturday is a super fun full body circuit with 10 different stations, including everything from a kettlebell flow to mace work, to agility work.




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