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CFW Weekly Update for October 27, 2019

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CFW Weekly Update for October 27th, 2019


  • Week 4 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. 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, time TBD.
  • 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.
  • 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.




 This week we have Single-arm Press on Monday, Powerclean on Tuesday, and Box Stepups on Wednesday.

Monday we have Single-arm Db Press and a Muscular Burn Workout.  Warmup is Hot Potato and Mixed Movements in Remaining Time.  Single-arm Db Press is Building to a Heavy 3-5 Reps.  Prep is HSPU and Pistol Review.   Workout is 50s stations with 10s transitions moving from more technical movements in part 1 to more basic movements in part 2.  Extra Credit is Scap and Glute Accessory with some Stretching. Goal: 300+ Reps.

Tuesday is a Snatch and Overhead Squat complex and Breathe & Burn Intervals.  Warmup is Weightlifting Specific Prep.  Happy Birthday Coach Tara!  Extra Credit is Flushing and Mobility.                    

Wednesday it’s Box Stepups and a Breathe & Burn Workout.  Warmup is Partner Core, Hip, and Shoulder Prep.  Box Stepups are 5 Sets of 5 BuildingPrep is Kb Snatch Review and Practice.   Workout is Kb Snatch and Front Rack Lunges into a 150m Shuttle run and then Repeat on the other side.  Extra Credit is Core and Mobility.  Goal: 3+ Rounds.

 Thursday will be a long Breathing Workout.  Warmup is Crabby Collector and Front/Back Scales in Remaining Time.  Prep is Doubleunder Review and Practice.   Workout is 40 minutes smooth of mixed movements monostructural movements, a Sled Push, and a Farmers Carry.  Extra Credit is Mobility.    Goal: Keep Moving.

Friday is OPEN or a Full Body Burn Workout and a Core Finisher.  Warmup is Dynamic Mobility and a Barbell Complex.  Prep is Thruster and CtB Review and Practice.   Workout is Ascending Reps of Thrusters and CtB Pullups for 7 min.  Finisher is Mixed Core Accessory.  Extra Credit is Shoulder and Scap Mobility.                     

Saturday is a Partner Breathe & Brace Workout.  Warmup is Partner Movements with a Shuttle Run in between.  Prep is Deadlift Review and Building to Workout Weight.   Workout is 4 min AMRAP in Partners of Heavy Deadlifts, Bar facing Burpees and Doubleunders done 5 times with a 1 min Rest in between.  Extra Credit is Arm Accessory.  Goal: 8+ Rounds



Monday –  Full body / Cardio / Running; run/row, push ups, box jumps, jumping lunges, body builders

Tuesday –  Bro Camp; plate pinch farmer carry, OH walk, 1-and-a-quarter bench, BB bent over row, bicep curls, shoulder press

Wednesday –  Full body / Cardio; DB snatch ladder, run/row, KB swings, burpees, knee raises

Thursday – Butt Camp; Back squats, banded clam shell, Bulgarian split squat, single leg step up

Friday –  Partner Workout; row/bike, plate hops, DB hang clean, sled drag, burpees

Saturday – 3 Person Team Workout; row/run, wall balls, jump rope, pullups, bike, abmat situps, DB snatch, tire flips

Sunday – Unilateral pressing and deadlifts, EMOM with KB complex, bear crawls and plate lifts, accessory finisher







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