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CFW Weekly Update for September 8, 2019

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CFW Weekly Update for September 8, 2019

NEWS

Lots of great stuff happening at the gym this month:

  • Global Level Method Testing in our CrossFit classes, starting Monday, September 9th
  • Qigong/Bagua Classes start Monday September 9, daytime 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 Open House Wednesday September 11th at 6pm
  • 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.

PROGRAMMING

CF60

Each day, you will have the choice of testing the categories of the day, usually a strength or skill followed by a conditioning test, OR you can do the alternate workout, which will have similar movements and time frames.

Monday – Deadlift + Run
Tuesday – Rings + N&C End
Wednesday – UB Push + UB/LB End.
Thursday – API
Friday – Front Squat+ Kettlebell
Saturday – Make-up + Flexibility

Have fun!!! Cheers to levelling up!

CF45

Monday –  Bro Camp / Bench press; bench press, tricep dip, burpees, pullups,  jump rope, run


Tuesday – Cardio / Abs; body builders, situps, plate ground to overhead, flutter kicks, leg lifts


Wednesday – Butt Camp / Back Squat; lunges,  farmers carry, run, situps


Thursday – Partner workout;


Friday –  Accessory / Stability / Cardio; ab throwdowns, weighted planks, run, row, wallsit

 

 

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