We are delivering our fitness and nutrition coaching online to stop the spread of COVID-19. Learn More


CFW Weekly Update for November 25, 2018


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.


Quick update on group programming. Instead of posting a Health, Strength, Fitness and Performance workout for the CF60 class each day, we’ll be posting Fitness & Performance loading and then posting some Strength variations and low impact variations in the coach’s notes. So if you have any questions or need to modify, please ask the coach. The CF30 programming lends itself very well to Health goals (primarily improved movement and longevity focus), and the new CF45 is perfect for Fitness & Strength (no Olympic lifting but basic tempo strength work along with some energy system work). So that means that with the CF60 we’re programming a more of a performance and skill bias, using Level Method to keep us accountable to the real roots of CrossFt, i.e. general physical preparedness, in other words, well rounded fitness.

For CF60 we have one testing opportunity this week, flexibility on Saturday.

Monday: Training – Lower Body

Tuesday: Training – Gymnastics & conditioning

Wednesday: Practice –  GPP

Thursday: Practice  –  Olympic weightlifting skills & Conditioning

Friday: Training – Upper Body

Saturday: Training & Testing

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

Have a look below to see the CF45 and CF30 programming.

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

CF60 Nov 26 to Dec 1

CF45 Nov 26 to Dec 1

CF30 Nov 16 to Dec 1

Mommy Me Nov 6 to Nov 29

55 Plus Nov 19 to Dec 7

Sunday Olympic Weightlifting


Free Intro

Talk with a coach about your goals, get the plan to achieve them.

fill out the form below to get started!

Take the first step towards getting the results you want!