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CFW Weekly Update for November 18, 2018


Klokov will be at CFW for an Olympic Weightliting seminar this weekend on November 24, register HERE. This means that our CrossFit Classes

Our CFW Members Holiday Party is going to be Friday, December 14th! It’ll be an evening thing and we’ll have more info coming soon.


You might be wondering why the class names look a bit different on the schedule. We’ve renamed the classes so that it lines up a bit better with the vision and programming for each class.  All CrossFit (CF60) members have access to 60, 45, and 30 minute classes. CF45 members get access to 45 and 30 minute classes, and CF30 members get access to all the 30 minute classes. Here’s what you can expect from each class.

CF30 – Sweat it out – This class comprises a warm-up, metabolic conditioning, and cool-down.  Includes basic bodyweight exercises, cardio such as airbikes, rowing, and skipping, and kettlebell and dumbbell movements.

CF45 – Get fit and strong – This class is comprised of a warm-up, strength work, metabolic conditioning, and cool-down. Includes bodyweight basics, cardio such as airbike, rowing, skipping, kettlebell, dumbbell and medicine ball exercises, and foundational barbell movements.

CF60 – Maximize your fitness and be prepared for anything – Our typical 60 minute CrossFit Class, includes a warm-up, strength and skill work, metabolic conditioning, and cool-down. Includes all of the basics in CF45 and 30, with the addition of olympic weightlifting, powerlifting and more advanced gymnastics movements.

Another quick item to note is that there will be different workouts for each program every day. The workouts are designed to be done on their own or combined with each other. For example, if you wanted to do a double day on Monday, the CF60 would be lower body strength with a moderate intensity metcon, CF45 would be upper body strength with intervals, and CF30 would be cyclical cardio with core work, so you could do any combination of those workouts.

For CF60 we have two testing opportunities this week. On Tuesday, you will get the chance to level up on your double unders for Level Method and on Friday we’ll be testing a max effort Bench press, 1RM, 3RM or 5RM depending on your training age.

Monday: Training – Lower Body

Tuesday: Practice & Testing – Full Body GPP

Wednesday: Training –  Full Body Strength and Conditioning

Thursday: Practice  –  Olympic weightlifting skills & Conditioning

Friday: Testing & Training – Upper Body

Saturday: Training – GPP

Sunday: Make up a workout you missed or do this week’s hero benchmark workout.

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

CF30 Nov 18 to 24

CF60 Nov 18 to 24

CF 45 Nov 19 to 24

Mommy Me Nov 6 to Nov 29

55 Plus Nov 19 to Dec 7


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