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Weekly Update for October 20th, 2013

In this week’s video:

* FrostFit – no need for extra work if you want to compete, but focus on your weaknessses i.e. if working on gymnastics, come to class fresh on Tuesdays & Fridays, if Oly is a weakness, come to barbell club

* November Events – Gymnastics Trainer Certification 1st weekend of November & Kettlebell Trainer Certification last weekend of November.  We will have reduced hours, but will still have opportunities to train.

* Current Training Cycle – Remember to treat your workouts as a practice, particularly as we finish our strength cycle.  At CFW, we’ve emphasized this for several years, but it seems like the rest of the CrossFit community is finally catching on to the difference between training and testing.  For those of you who are new to CFW, this is an interesting concept to think about, practice each rep perfectly so that when competition time comes, you’ll be ahead of the game.


Programming Preview for this week:

Monday: Mostly Lower Body, Squat focus

Tuesday: Mostly Upper Body, Bench focus

Wednesday: Conditioning with focus on core & isometric holds

Thursday: Mostly Lower Body, Squat focus

Friday: Mostly Upper Body, Pulling focus

Saturday: Oly focus

Sunday: Skills, benchmark or make up day

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


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