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CFW Weekly Update for October 21, 2018


Benchmark Bash kicks off this Friday evening. This week’s benchmark workout will be Fran, and we’ll also test Front Squat and Pullups.

Remembrance Day Team Workout is scheduled for November 11th but we’ll need to change class times regulations as businesses are prohibited from being open between 9am and 1pm on this day.  Stay tuned for more details.

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.


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 Tuesday for neurological and core i.e. double unders and situps.

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: Testing & Training – Full Body – Gymnastics & Conditioning

Wednesday: Practice –  Full Body Dynamic & Conditioning

Thursday: Practice – Full Body GPP

Friday: Training – Upper Body Strength & Conditioning

Saturday: Play & Training –  Full Body Strength & Skills + 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 22 to 28


Mommy and Me Oct 16 to Nov 1

55+ Oct 1 to Oct 26


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