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CFW Weekly Update for September 15, 2019

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CFW Weekly Update for September 15, 2019

NEWS

Lots of great stuff happening at the gym this month:

  • Global Level Method Testing in our CrossFit classes, This week is Week 2
  • Qigong/Bagua Classes:  Mondays at noon, evening classes Tuesdays and Thursdays 8pm to 9:30pm
  • Mommy & Me is back with Coach Tara, starting September 17th, Tuesdays and Thursdays at 10am.
  • Teens Bootcamp on Wednesdays at 5pm and Kids Fall Classes Wednesdays at 6pm both start Wednesday September 18th.
  • Please note that there will no longer be a CF45/Bootcamp class on Saturdays at 11am, due to lack of attendance. We’ll be announcing the fall schedule shortly, so expect a few changes starting October 1st.
  • Save the date!  the Open starts October 10th

PROGRAMMING

CF60

Monday we Test UB Pull and Lactic Tolerance.  Warmup is with a Partner and a Medball.  UB Pull is Testing OR 10 min to Build to 5 Weighted Pullups.  Prep is Test movement Review.   Workout is Test Lactic Tolerance OR 3 Rounds of Burpee Over Bar and Thrusters.  Extra Credit is Flushing and Upper Body Mobility.                     

Tuesday we Test UB Push and Squat Endurance, with an Optional Finisher.  Warmup is Squat and Overhead Mobility and Exercises.  UB Push is Testing OR Build to Heavy 3 Strict Press in 12 min.  Squat Endurance is Testing OR Build to a Heavy 12 Back Squats in 12 minutes.  Finisher is 500m Row For Time.  Extra Credit is Quad and Shoulder Mobility.                     

Wednesday we Test Front Squat and N&C Endurance.  Warmup is the Smack Game followed by Front Squat mobility combined with Dynamic Movements.  Front Squat is Testing OR Build to a Heavy 5 Front Squats in 12 minutes.  Prep is Doubleunder Review and Practice.   Workout is Test N&C Endurance OR 250 Doubleunders with Situps on every Break.  Extra Credit is Lower Body Mobility and OH Stability Work.                         

Thursday we Test Weightlifting and Running.  Warmup is 3 rounds of 30s of Weightlifting specific movements.  Weightlifting is Test OR Build to Heavy Power Clean + Hang Clean in 12 min.  Prep is a Running Warmup.   Workout is Test Running OR a 12 min AMRAP of Running, Wallballs, and Burpee Box Jump Overs.  Extra Credit is Calf Mobility.            

Friday we Test Row and Flexibility.  Warmup is the Mirror Game and Active Mobility for Rowing.  Prep is Rowing Review.   Workout is Test Row OR a 5k Run.  Finisher is Test Flexibility OR Jefferson Curls & Seated Straddle.  Extra Credit is Glute and Arm Accessory.                     

Saturday is Make-up Testing.  Warmup is a 400m Indian Run.  Prep is Movement Review.   Workout is Make-up Testing OR  5, 1 min Stations for 3 rounds (API Style).  Extra Credit is Core and Arm Accessory

CF45 

Monday – Jump rope, squats, Russian twist, lateral hurdle hops, wall walks, sit-ups, push-ups, ring rows, candlesticks, tire flips, rope standups;

Tuesday –  DB push press, box jumps, mountain climbers, jumping pull-ups, sled pull/push

Wednesday – glute bridge, hip thrust, pistol step downs, situps, V-ups

Thursday – running, pull-ups, push-ups, burpees;

Friday – bench press, bench rows, bent over rows, bear crawl, tricep dips, overhead walk

Saturday – row, AAB, shuttle run, hand-to-hand KB swings

Sunday – back squats, burpee & db complex, rowing and mobility

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