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CFW Weekly Update for May 6, 2018


Spring has finally sprung, and the doors are open!  That means we will start running outdoors. Please make sure that you bring appropriate attire!

Please check Zen Planner for the May Long weekend schedule. Reduced classes on Saturday and Team workout on Monday.

Coach Jason will be teaching a self-defense workshop this spring. We’ll kick if off with an hour long free introduction on May 29th and then we’ll follow it up with 3 more sessions in June. Details HERE.

New programming started last week.  Things may look a little different from what we’ve been doing, but we hope this back to basics approach will help keep everyone engaged and keep classes fun.  Make sure to keep track of your numbers and scores this week as much of this will be retested.


Monday: Max effort lower body + quad burner

Tuesday: Oly (dynamic push – pull) + conditioning

Wednesday: gymnastics + cardio

Thursday: Max effort pull + back/posterior chain

Friday: Dynamic lower body + conditioning

Saturday: Max effort upper body + shoulder burner

Sunday: Bodyweight + GPP

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

CrossFit for week of May 7, 2018

Strength Club Apr 9 to May 20, 2018

Kettlebell May 5 to May 12, 2018

55+ for May 7 to May 10, 2018

Mommy & Me Apr 30 to May 10, 2018

SWEAT30 for May, 2018


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