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

HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

CFW Weekly Update for October 13, 2019

[et_pb_section bb_built=”1″ _builder_version=”3.19.18″ collapsed=”off” inner_width=”auto” inner_max_width=”1080px”][et_pb_row _builder_version=”3.0.48″ background_size=”initial” background_position=”top_left” background_repeat=”repeat” collapsed=”off” width=”80%” max_width=”1080px”][et_pb_column type=”4_4″ custom_padding__hover=”|||” custom_padding=”|||”][et_pb_text _builder_version=”3.27.3″ background_size=”initial” background_position=”top_left” background_repeat=”repeat” text_text_shadow_horizontal_length=”text_text_shadow_style,%91object Object%93″ text_text_shadow_horizontal_length_tablet=”0px” text_text_shadow_vertical_length=”text_text_shadow_style,%91object Object%93″ text_text_shadow_vertical_length_tablet=”0px” text_text_shadow_blur_strength=”text_text_shadow_style,%91object Object%93″ text_text_shadow_blur_strength_tablet=”1px” link_text_shadow_horizontal_length=”link_text_shadow_style,%91object Object%93″ link_text_shadow_horizontal_length_tablet=”0px” link_text_shadow_vertical_length=”link_text_shadow_style,%91object Object%93″ link_text_shadow_vertical_length_tablet=”0px” link_text_shadow_blur_strength=”link_text_shadow_style,%91object Object%93″ link_text_shadow_blur_strength_tablet=”1px” ul_text_shadow_horizontal_length=”ul_text_shadow_style,%91object Object%93″ ul_text_shadow_horizontal_length_tablet=”0px” ul_text_shadow_vertical_length=”ul_text_shadow_style,%91object Object%93″ ul_text_shadow_vertical_length_tablet=”0px” ul_text_shadow_blur_strength=”ul_text_shadow_style,%91object Object%93″ ul_text_shadow_blur_strength_tablet=”1px” ol_text_shadow_horizontal_length=”ol_text_shadow_style,%91object Object%93″ ol_text_shadow_horizontal_length_tablet=”0px” ol_text_shadow_vertical_length=”ol_text_shadow_style,%91object Object%93″ ol_text_shadow_vertical_length_tablet=”0px” ol_text_shadow_blur_strength=”ol_text_shadow_style,%91object Object%93″ ol_text_shadow_blur_strength_tablet=”1px” quote_text_shadow_horizontal_length=”quote_text_shadow_style,%91object Object%93″ quote_text_shadow_horizontal_length_tablet=”0px” quote_text_shadow_vertical_length=”quote_text_shadow_style,%91object Object%93″ quote_text_shadow_vertical_length_tablet=”0px” quote_text_shadow_blur_strength=”quote_text_shadow_style,%91object Object%93″ quote_text_shadow_blur_strength_tablet=”1px” header_text_shadow_horizontal_length=”header_text_shadow_style,%91object Object%93″ header_text_shadow_horizontal_length_tablet=”0px” header_text_shadow_vertical_length=”header_text_shadow_style,%91object Object%93″ header_text_shadow_vertical_length_tablet=”0px” header_text_shadow_blur_strength=”header_text_shadow_style,%91object Object%93″ header_text_shadow_blur_strength_tablet=”1px” header_2_text_shadow_horizontal_length=”header_2_text_shadow_style,%91object Object%93″ header_2_text_shadow_horizontal_length_tablet=”0px” header_2_text_shadow_vertical_length=”header_2_text_shadow_style,%91object Object%93″ header_2_text_shadow_vertical_length_tablet=”0px” header_2_text_shadow_blur_strength=”header_2_text_shadow_style,%91object Object%93″ header_2_text_shadow_blur_strength_tablet=”1px” header_3_text_shadow_horizontal_length=”header_3_text_shadow_style,%91object Object%93″ header_3_text_shadow_horizontal_length_tablet=”0px” header_3_text_shadow_vertical_length=”header_3_text_shadow_style,%91object Object%93″ header_3_text_shadow_vertical_length_tablet=”0px” header_3_text_shadow_blur_strength=”header_3_text_shadow_style,%91object Object%93″ header_3_text_shadow_blur_strength_tablet=”1px” header_4_text_shadow_horizontal_length=”header_4_text_shadow_style,%91object Object%93″ header_4_text_shadow_horizontal_length_tablet=”0px” header_4_text_shadow_vertical_length=”header_4_text_shadow_style,%91object Object%93″ header_4_text_shadow_vertical_length_tablet=”0px” header_4_text_shadow_blur_strength=”header_4_text_shadow_style,%91object Object%93″ header_4_text_shadow_blur_strength_tablet=”1px” header_5_text_shadow_horizontal_length=”header_5_text_shadow_style,%91object Object%93″ header_5_text_shadow_horizontal_length_tablet=”0px” header_5_text_shadow_vertical_length=”header_5_text_shadow_style,%91object Object%93″ header_5_text_shadow_vertical_length_tablet=”0px” header_5_text_shadow_blur_strength=”header_5_text_shadow_style,%91object Object%93″ header_5_text_shadow_blur_strength_tablet=”1px” header_6_text_shadow_horizontal_length=”header_6_text_shadow_style,%91object Object%93″ header_6_text_shadow_horizontal_length_tablet=”0px” header_6_text_shadow_vertical_length=”header_6_text_shadow_style,%91object Object%93″ header_6_text_shadow_vertical_length_tablet=”0px” header_6_text_shadow_blur_strength=”header_6_text_shadow_style,%91object Object%93″ header_6_text_shadow_blur_strength_tablet=”1px” box_shadow_horizontal_tablet=”0px” box_shadow_vertical_tablet=”0px” box_shadow_blur_tablet=”40px” box_shadow_spread_tablet=”0px” z_index_tablet=”500″]

CFW Weekly Update for October 13, 2019

NEWS

Lots of great stuff happening at the gym this month:

  • Thanksgiving Day Team WOD October 14th at 10 am, all other group classes cancelled that day
  • Week 2 of the CrossFit Open, on Friday, with make-up day on Sunday

PROGRAMMING

CROSSFIT

Monday we have our Thanksgiving Team WOD at 10 AM

Tuesday is Power Snatches and a Breathe & Burn Workout.  Warmup is Running and Junkyard Dog.  Power Snatches are Building to a Heavy Single in 12 minutes.  Prep is Doubleunder Review.   Workout is Descending reps of Power Snatch and Doubleunders.  Extra Credit is Shoulder and Glute Accessory. Goal: <12:00.

Wednesday it’s a Heavy Breathing Workout and a Core Finisher.  Warmup is 8 minutes of mixed movements.  Prep is CTB/Kipping Pullup Review and Practice.   Workout is Small Sets of CTB Pullups, Burpee Box Jumps, and Wallballs for 20 min.  Finisher is Rotational Core Work.  Extra Credit is Mobility.   Goal: 10+ Rounds.

Thursday will be a Heavy Breathing Workout and Knee & Hip Finisher.  Warmup is Musical PVC Pipes and Turkish Getups.  Prep is Rowing Review and Rowling.   Workout is Four 4 min AMRAPs with 1 min Rest in between.  Finisher is Knee & Hip Prehab.  Extra Credit is Aerobic Flushing and Shoulder Mobility.  Goal: 240+ Reps.

Friday is our Open Workout – 20.1; Details to come on Thursday

Saturday is Pullups and a Muscular Burn Workout.  Warmup is Medball Focused with a Partner.  Pullups are Build to a Heavy 2 Wtd Pullups.  Prep is Movement Review.   Workout is 5 Rounds of Strict Pullups, Situps, and Air Squats with a Run in between In Partners.  Extra Credit is Aerobic Flushing and Mobility.  Goal: <25:00.

BOOTCAMP

Monday –  Team WOD

Tuesday –  Cardio; Run/Bike, Wall Balls, Jumping pull-ups, Thrusters

Wednesday –  Upper body; Bench press, Pull-ups, Bench dip, Tricep curls, DB Shoulder Press, Ring row

Thursday – Cardio; Run/Row/Bike, Burpee broad jumps, Bear crawl, Crab crawl

Friday –  Leg day; BB glute bridge, Squats, Step ups

Saturday – Parnter workout; Burpees, Partner resistance run, Push-ups, Goblet squats, Ring rows

 

[/et_pb_text][/et_pb_column][/et_pb_row][/et_pb_section]

POPULAR POSTS

Schedule
Your
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!