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CFW Weekly Update for November 3, 2019

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CFW Weekly Update for November 3, 2019


  • Last week of the open!  – We’ll be running the Open workout all day on Friday, with the main event being the evening class.  Sunday is your make-up day.
  • We’ve got a class schedule update coming up starting in Mid November, we’ve had a few requests for classes on the hour, so we’ll be giving that a try for Tuesdays and Thursdays. Effective Tuesday Nov 12th, evening classes will be on the hour Tuesdays and Thursdays. There will be a CrossFit class at 5pm and 6pm and a Bootcamp class at 7pm. That means you will need to check the schedule as not all the days of the week will be the same schedule. Thanks!
  • No classes Remembrance day, as we cannot be open before 1pm, however we will have a Team Workout in the afternoon at 1pm.
  • We are hosting the Manitoba Provincial Weightlifting Championships on November 23rd. We’d love to have you come out and watch, there will be a reduced class schedule with classes in the back room on that day.
  • Reception office hours will be changing effective Nov 1st: 9 to 5 Monday to Thursday and 9 to 1PM on Friday.



Monday we have Pullups and a Breathe & Burn Workout.  Warmup is MailmanPullups are Building to a Heavy 3 WtD Pullups.  Prep is Movement Demo & Review.   Workout is a repeat Chipper style Workout.  Extra Credit is Mobility & Core Work.   Goal: Finish.

Tuesday is Clean & Jerks and a Full Body  Burn Workout.  Warmup is Weightlifting Prep.  Clean & Jerks are Building to a Heavy SinglePrep is Doubleunder Practice.   Workout is 30 Clean & Jerks with Doubleunders on every Break.  Extra Credit is Flushing & Mobility. Goal: <6:00.

Wednesday it’s Front Squats and a Breathe & Burn/Muscular Burn Workout.  Warmup is Front Squat Prep.  Front Squat is Building to a Heavy 5 Reps.  Prep is Rowing Review.   Workout is 1:00 intervals with 1:00 Rest of Air Squat, Airbike/Row, & L-Sits.  Extra Credit is Hip, Knee, & Core Accessory.     Goal: 250+.

 Thursday will be a Breathe & Burn Workout and an Accessory Finisher.  Warmup is Toss Your Lunch and then Inch Worm, Scales, & Squat in remaining time.  Prep is Russian KbS Review.   Workout is a 20 min AMRAP with KbS, Wallballs, Box Jumps, and a Run to Finish.  Finisher is Glute and Core Accessory Work.  Extra Credit is Flushing with Scap Accessory Work and Calf Mobility. Goal: 5+ Rounds.

Friday is OPEN 20.4 or Power Snatch and Breathe & Burn Workout.  Warmup is Snatch Prep.  Power Snatch is Building to a Heavy SinglePrep is Review & Practice Doubleunders.   Workout is 11.1, 10 min of 30 Doubleunders and 15 Power Snatches.  Extra Credit is Shoulder Girdle & Calf Mobility.  Goal: 4+ Rounds.

Saturday is Push Press and a Breathe & Burn/Full Body Burn Workout.  Warmup is Dowel Duel & RunPush Press is Building to a Heavy Single.  Prep is Bar MU Review & Practice.   Workout is Fast Intervals every 3 min x 5.  Extra Credit is Arm Accessory.  Goal: <9:00.


Monday –  Accessory strength; Double KB Deadlifts, Farmer carry, throwdowns

Tuesday –  Full body; Bear crawl, DB thruster, Burpee broad jump, Walking lunge, DB snatch

Wednesday –  HIIT; Box jumps, Burpees, DB push press, Squat hops,

Thursday – Legs; Abmat situps, Straight arm hip dips, Romanian deadlift, Step-through lunge, Running, Bicycles, Hollow hold

Friday – Cardio / Running; Run, DB hang snatch, Bench press, Bent over row

Saturday –  Run, Step back lunges, Slam balls, Push ups, Abmat sit-ups, Wall balls, KB swings, Pull ups

Sunday – Full Body & Cardio – Back Squats, Burpee Shuttle Runs, DB manmakers, skipping, abs





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