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CFW Weekly Update for January 29, 2018


Another year of FrostFit in the books!  Thank you to everyone who attended and volunteered! We’ll be posting final resutls, wrap-up post, and more photos in the next few days, but for the moment, we are looking forward to our 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.


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 –  Max Effort lift + FrostFit benchmark workout

Tuesday: Practice – Skills & Metcon

Wednesday: Training & Testing – Upper Body Strength + Benchmark Workout

Thursday: Practice – Skills & Longer Conditioning Workout

Friday: Training & Testing – Lower Body Dynamic Effort + Benchmark Workout

Saturday: Training – GPP

Sunday: Training – GPP

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

CrossFit for week of Jan 29, 2018

Kettlebell Jan 15 to Feb 3, 2018

Strength Club Jan 15 to Feb 26, 2018



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