We are delivering our fitness and nutrition coaching online to stop the spread of COVID-19. Learn More


Weekly Update for November 3rd, 2013

New this week:

* check out the schedule for November class time changes, including Friday barbell club moving to mornings.

* Congrats to Team CFW, who is competing in the Lengends of the Fall Fitness League at CrossFit 204 this month.  Our team consists of Coach Anna, Coach Léonie, and Sarah L., Coach Quinn, Vince, and Scott G, along with our alternate, SK, who competed this weekend.  We placed 4th overall for the first week!  Feel free to come out to 204 for the next 3 Saturdays from 2:30 to 4:30PM.

* Kettlebell certification at the end of the month.

Programming Preview for this week:

Monday: Deadlift test & metcon

Tuesday: Bench test & metcon

Wednesday: Core, flexibilty & baseline benchmark testing

Thursday: Front squat testing & very special met con

Friday: Max pullup test & metcon

Saturday: Mostly lower body & core strength & metcon

Sunday: make up, skills or benchmark of the week

Spoiler Alert: Click HERE if you want to see the details of this week’s programming.



Free Intro

Talk with a coach about your goals, get the plan to achieve them.

fill out the form below to get started!

Take the first step towards getting the results you want!