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CFW Weekly Update for January 21, 2018

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FrostFit is next weekend!  For those of you who are competing, 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 as heat scheduled and events will be released this week.  We recommend training as usual on Monday and Tuesday and Friday should be a rest day. What you do on Wednesday and Friday will depend on how you are feeling and your recovery capacity.  The general rule is that you want to be fresh and excited for the weekend, chomping at the bit. So Wednesday and Thursday you can come in but if you are feeling at all tired, do the Strength Workout or reduce the reps by half. Keep the intensity up and volume low!  You will be tempted to just “go light on the weights and focus on technique”.  This is fine but don’t fall into the trap of doing tons of fast reps at light weights, as this will make you more sore than doing a few fast, quality reps at moderately heavy weights. Ask your coach if you need any extra help with skills or in modifying your workout. Reminder: classes are cancelled on the weekend of January 27th & 28th for this event. You will find a general schedule for the weekend HERE, and for those who have graciously agreed to voluneteer at the event, please check your email on Monday for a more detailed schedule. 

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


So excited about the classic benchmark workout on Monday!  I already spilled the beans to a few people. Sorry! 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 –  Classic CrossFit Girl Benchmark WOD

Tuesday: Training – Full Body GPP Longer Conditioning Workout

Wednesday: Practice – Gymnastics Skills and Aerobic power work

Thursday: Training & Testing – Dynamic Effort Lower Body and Benchmark conditioning workout

Friday: Training – Full Body GPP Longer Conditioning Workout

Saturday: No Classes – FrostFit!

Sunday: No Classes – FrostFit!

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

CrossFit for week of Jan 22, 2018

Kettlebell Jan 15 to Feb 3, 2018

Strength Club Jan 15 to Feb 26, 2018




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