The Staff of CFW are very excited about the upcoming expansion and the programs that will accompany it. I will list some basic details below but please talk to Dan, Nick and Lloyd about the new programs for more details. Get ready to take your fitness to the next level!
-Strong Side Powerlifting: A 3 day a week specialized program that focuses on increasing strength speed and speed strength using the core lifts of powerlifting, back squat, deadlift, and bench press, along with accessory movments to attack weaknesses. We will be using the Westside Method that uses both maximum effort and dynamic effort days(bands, chains etc.) of training.
-Strong Side Barbell: A 2 day a week specialized program that focuses on increasing skill and proficiency in the Olympic Lifts, the clean and jerk and snatch. This program will also use accessory movments to build strength, power and attack weaknesses with regards to Olympic Lifts.
-Building Blocks Gymnastics: Another iteration of this course will begin with expansion. We will now be featuring a 2 day a week advanced class and 1 day beginners course. We will also be adding an experienced competitive gymnist and coach from the local area to help us in the training for 1/2 of the advanced classes. Talk with Coach Sara for details.
We hope you guys are as excited as we are!
1 Rep Max Snatch + Hang Snatch
Front Squat (205/135)
Toes to bar
A quick reminder tonight: The deadline to sign up for the Dec 21st Naughty or Nice Holiday Party guest list is Dec. 15th. That is this coming Sunday. We need to know how many naughty and nice treats to make. Find the sign up list on the merchandise case at the front of the gym. Guest are welcome with members.
**We are expecting more snow tomorrow so keep an eye on Facebook, Twitter and the website for updates on hours.**
Power Cleans (155/105)
Box Jump Up and Overs (30/24)
Dumbbell Snatch (80/55)
We had two teams compete this weekend at the Cold War 3, and it was COLD! Both teams did great representing CFW in an amazing way as our teams always do. Charles, Jeremy, Sara Rich and Wendy finished in the top 20 of 40+ teams against some very strong competition in the RX Division. Brandon, Tristan, Daniel and Shannon brought home the scaled championship in dominating fashion. Above is a video of them winning the final WOD. Great work to both teams!
Also, Adam and Coach Yves represented CFW and CFHP on the national level at the American Open. Great work!
**Keep an eye on the CFW Facebook page for weather updates**
1RM Clean and Jerk
5 x 3 reps Conventional Deadlift (as heavy as possible)
I want to publicly thank the Eve, the Frasier family, CrossFit kids and everyone who wrote a card to the service members continuing to fight the fight overseas. I know first hand that these things matter when you receive them in the mail while deployed, especially during the holiday season. You guys definitely made someone happy by doing that and I appreciate you doing so. Yay! ok…
3 Of Sara’s favorite gymnastics moves. Come find out..
21, 18, 15, 12, 9, 6, 3
75/55 pounds is the weight. This should be a fast a furious all out effort which should put the top times in and around 5 minutes.