WEEKLY UPDATE

CFW Weekly Update for March 15, 2020

CFW Weekly Update for March 15, 2020

​CFW Weekly Update for March 15, 2020 PROGRAMMING CROSSFIT Monday we have Power Cleans and a Muscular Burn Workout.  Warmup is Joint Circles & Weightlifting Prep.  Power Cleans are Building to a Heavy 3 Reps.  Prep is Single-arm KbS Review.   Workout is Two Alt....

CFW Weekly Update for March 8, 2020

CFW Weekly Update for March 8, 2020

​CFW Weekly Update for March 8, 2020 PROGRAMMING CROSSFIT ​This week we have Press on Tuesday, Deadlift (Week 2 of the Progression) on Thursday, and Snatch Balance on Saturday. Monday we have a Breathe & Burn Workout and Core Accessory.  Warmup is a Barbell...

CFW Weekly Update for March 1, 2020

CFW Weekly Update for March 1, 2020

​CFW Weekly Update for March 1, 2020 PROGRAMMING CROSSFIT ​This week we have Pullups on Monday, Overhead Squats on Thursday, and We start a Deadlift Progression on Friday. Monday we have Pullups and a Breathe & Burn Workout.  Warmup is Squat Mobility & General...

CFW Weekly Update for February 23, 2020

CFW Weekly Update for February 23, 2020

​CFW Weekly Update for February 23, 2020 NEWS Level Method testing was a huge success. We are so proud of all of you. What is especially interesting is seeing long time members levelling up. Many of our members start seeing a slight slow in progress as they enter the...

CFW Weekly Update for February 16, 2020

CFW Weekly Update for February 16, 2020

​CFW Weekly Update for February 16, 2020 NEWS I hope everyone enjoyed the testing.  There has been a lot of new levels that have been achieved.  So look out for some overall level certificates to be coming out this week. PROGRAMMING CROSSFIT This week we have Snatches...

CFW Weekly Update for February 9, 2020

CFW Weekly Update for February 9, 2020

​​CFW Weekly Update for February 9, 2020 NEWS This week is the LAST week of our Level Method Testing Period! If anyone is interested in trying to upgrade specif levels and want individual help with a PT coach or just want to sit down and set some goals please feel...

CFW Weekly Update for February 2, 2020

CFW Weekly Update for February 2, 2020

​CFW Weekly Update for February 2, 2020 NEWS This week is our second week of Level Method testing! Next Sunday, February 9th is our Core Concepts Pelivc Health Seminar by Tanya Majnusz. PROGRAMMING CROSSFIT Monday we TEST UB Pull & Lactic Tolerance.  Warmup is...

CFW Weekly Update for January 26, 2020

CFW Weekly Update for January 26, 2020

​CFW Weekly Update for January 26, 2020 NEWS Level Method Testing WEEK 1 this week! PROGRAMMING CROSSFIT ​Monday we TEST Deadlift.  Warmup is Squatting to a song and some Core prep for Deadlifts.   Deadlifts are TESTING OR Build to a Heavy 5 Rep.  Prep is a Running...

CFW Weekly Update for January 19, 2020

CFW Weekly Update for January 19, 2020

CFW Weekly Update for January 19, 2020     PROGRAMMING CROSSFIT This week we have Push Jerks on Monday and Front Squats on Saturday Monday we have Push Jerks and a Breathe & Burn (Leg, Lat)  Workout.  Warmup is Push Jerk Prep.  Push Jerks are Building to...

CFW Weekly Update for January 12, 2020

CFW Weekly Update for January 12, 2020

CFW Weekly Update for January 12, 2020 NEWS If you haven't checked out the new Level Method map.  Please do so and if you have any questions about it feel free to ask your coach about it. PROGRAMMING CROSSFIT Monday we have Bodybuilder → Power Output Workout.  Warmup...

CFW Weekly Update for January 5, 2020

CFW Weekly Update for January 5, 2020

CFW Weekly Update for January 5, 2020 NEWS We will be starting the new level method 2.0  The new map will be up soon and we will be testing starting Jan. 20th. PROGRAMMING CROSSFIT This week we have Sumo Deadlifts on Monday, Floor Press & Row on Thursday, &...

CFW Weekly Update for December 29, 2019

CFW Weekly Update for December 29, 2019

​CFW Weekly Update for December 29, 2019 NEWS Holiday Hours: Dec 31st - Morning Classes Only Jan 1 - Team workout 2pm PROGRAMMING CROSSFIT ​Monday we have Gymnastics & Inversion and a Full Body Burn Workout.  Warmup is Unilateral Balance Work.  Gymnastics &...