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CFW Weekly Update for June 24, 2018

Upcoming Events

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

Summer 2018 Schedule Update

Please make sure you check the schedule in Zen Planner for the Canada Day Long Weekend.  We’ll have reduced hours on Saturday and Sunday, and a team workout instead of a full class schedule on Monday, July 2nd.

Statring in July, Tuesday and Thursday Strength Club will now start at 6pm.

Starting in July, the 8pm CrossFit class will become a 45 minute SWEAT class. This will be similar to our SWEAT 30 classes but with the addition of a skill or strength portion or an EMOM before the metcon. This class will still be slightly lower skill than our CrossFit classes i.e. less barbell work, no Olympic Weightlifting. All our CrossFit members will have access to these class in their membership. These are also a great way to get friends and family in to try out a workout!  Just let us know if you have someone who would like to try a class on us!


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

Strength Club Apr 9 to May 20, 2018

55 Plus June 25 to 28

Mommy Me June 18 to 28



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