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Weekly Update for November 24th, 2013

New this week:

* Congratulations to Team CFW, who competed in CrossFit 204’s Legend of the Fall Fitness League.  Anna, Léonie, Sarah, Helena, Steffen, Scott, Vince and Quinn all represented CFW with honour and virtuosity.  You displayed amazing discipline and team work.  Thanks to Mike at 204 for organizing the event and to all the CFW members who came out to support the team.

* FrostFit registration for CFW members will be up at the beginning of next week, we are aiming for Tuesday.

* Reduced classes for next weekend with the Agatsu Kettlebell certification.

* Movember WOD this Thursday

Programming Preview for this week:

Monday: Mostly Lower Body, Squat Focus, Active Recovery Day for Competition Team.

Tuesday: Mostly Upper body, pullup focus, Double day for competition team, evening team practice.

Wednesday: Conditioning

Thursday: Mostly Lower body, Oly & power focus

Friday: Mostly Upper body, Bench press focus, Active Recovery Day for Competition Team.

Saturday: Mostly Lower body, Deadlift focus, Double Day Saturday or Sunday for competition team.

Sunday: Skills, Make Up or Benchmark Day, Double Day Saturday or Sunday for competition team.

Spoiler Alert: Click HERE to see the details of this week’s workouts.


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