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CFW Weekly Update for October 14, 2018


Our Benchmark Bash is coming up, starting October 26th, we’ll be getting together to test out some of the most popular classic CrossFit Benchmarks as a group on Friday nights. Stay tuned for more details!


Some of the main priorities in this programming cycle will be deadlift endurance, upper body pushing gymnastics including pushups and handstands, as well as absolute squat strength, and a bit more mobility work within the class setting. This week’s Level Method Testing opportunity will be on Wednesday for Rowing, if you choose, however, there will be an alternate workout so you can pick your poison on that day.

A few notes on how to read the summary below. We’ll identify the main purpose of the workout:

  • Practice:  focus on learning and assimilating the movements
  • Training: scale the movements and loads to get the work done
  • Testing: assess the your current skill, strength or conditioning level for that workout or lift
  • Play: less structured opportunity to move, have fun, and try out new things

Don’t worry if this stuff doesn’t mean anything to you. If your goal is to feel better or look better, all you need to know is that we’ve got you covered, and the most important thing is to show up!

Monday: Testing & Training – Max Effort Lower Body

Tuesday: Playing & Training – Full Body – Gymnastics & Conditioning

Wednesday: Training & Testing –  Full Body Strength & Conditioning

Thursday: Practice & Training – Full Body GPP

Friday: Practice & Training – Upper Body Strength & Conditioning

Saturday: Practice & Play –  Olympic Weightlifting Skill + Team Conditioning Workout

Sunday: Make up a workout you missed or do the benchmark of the week

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

CrossFit Oct 15 to Oct 21


Mommy and Me Oct 16 to Nov 1

55+ Oct 1 to Oct 26


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