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CFW Weekly Update for January 14th, 2018


Just a quick note to let you all know that Global TV will be at the gym on Thursday morning filming some short 2-3 minute clips as part of their morning news show.  They’ll mostly be talking to me but you might end up in the background so wear your best lulus. Don’t worry, we’ll let you know when they’re filming and you’ll have the option to move out of the frame if you don’t want to be on TV!

Congrats to all the participants of our Fall Challenge!  Just in case you missed the awards, you can read about it HERE in Coach Anna’s write-up.

Congratulations are also in order for our Strength Club, who reaped the rewards of months of hard work during their testing this week.  Way to go team!

FrostFit is just around the corner!  For those of you who are competing, we will be posting some tips and modifications for workouts during the week leading up to the event.  But just in case you are wondering what you need to do to prepare, the answer is simple, keep doing your group CrossFit workouts as usual, and focus on cleaning up your nutrition and recovery. This means getting lots of sleep and staying on top of any old injuries or aches and pains. Look HERE and HERE for news and updates.  Reminder: classes are cancelled on the weekend of January 27th & 28th for this event.

We are already planning the next big event, which is the Intramural Open.  This is one of our best community events. If you haven’t participated in the Open, this is one you don’t want to miss. Check out the details HERE.


For our heavy strength work this week, we continue with pause front squats on Monday, and add in one more upper body max effort day on Wednesday. Our dynamic effort day will be on Friday with some Olympic lifts.   We also have a previous Open Workout as a benchmark/tester on Wednesday.  For those competing in FrostFit or the Open, you won’t want to miss Thursday, Friday, and Sunday as these will include gymnastics of barbell cycling skills that come in handy during competition season.

Monday: Testing + Training – Max Effort Lower Body + Aerobic Power Conditioning

Tuesday: Training – Full Body GPP Longer Conditioning Workout

Wednesday: Testing  – Max Effort Upper Body & Benchmark workout

Thursday: Practice – Gymnastics Skills & Conditioning (practice pacing on this one)

Friday: Training + Practice – Dynamic Effort Lower Body + BB Cycling EMOM

Saturday: Training – Full Body GPP Longer Conditioning Workout

Sunday: Practice/Training – Gymnastics skill & Conditioning

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

CrossFit for week to Jan 15, 2018

Kettlebell Jan 15 to Feb 3, 2017



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