June 30th: New Classes Starting Sunday
We have added 5 new classes to the schedule. Starting this Sunday, July 4th we have a 9:30am class. Mondays and Thursdays we have added a 7am class. Friday we have added a 4:30pm class. And Thursday the 5:30 class is now a regular class. The 5:30 Thursday Elements class is now at 7:30pm. Check out next week’s schedule online.
Strength:
Front Squat 6×3
Weighted Pull ups 5×3
WOD:
7 Burpees
7 Wall Ball (20lbs/14lbs)
AMRAP 7 minutes.
June 29th: Great Turnout
Thanks everybody for bringing your friends in for the Group Workout and also to the OPEN HOUSE. We had a great time!
Thursday, July 1st Canada Day Classes will be 7am and noon only.
Strength:
Deadlift 7×3
WOD:
30-30-30-30-30 Unbroken KB Swings (24kg/16kg)
Rest as needed between sets
Then…
100 abmat situps
June 28th: Barbara
WOD:
“Barbara”
20 Pullups
30 Pushups
40 Situps
50 Air Squats
Rest 3 minutes
5 rounds for time.
June 27th: OPEN HOUSE TODAY
Check out our Open House today, June 27th! Starts at 1pm till 3pm.
WOD:
Burpees
Box Jumps
Thrusters (25lbs/35lbs)
21-18-15-12-9-6-3
For time
June 26th: Bear Crawl
WOD:
1 arm cleans (35lbs/25lbs)
50 feet Bear Crawl
Toe to Bar
10-9-8-7-6-5-4-3-2-1
For time
June 25th: Rowing
Strength:
Back Squat 3×5
WOD:
Row 500m
Run 400m
4 rounds
June 24th: Bring A Friend
Just a reminder about our OPEN HOUSE and Bring A Friend Workout this Sunday, June 27th. Make sure to bring your friends by for our FREE group workout at 11:30am or the OPEN HOUSE at 1pm!
WOD:
50 Double Unders
21 Good Mornings
9 Knee to Elbows
75 Double Unders
15 Good Mornings
15 Knee to Elbows
50 Double Unders
9 Good Mornings
21 Knee to Elbows
For time
June 23rd: New Classes Starting July
Check out the online class schedule to see our NEW CLASSES. We have added 5 more classes for your convenience starting Sunday, July 4th.
Technical:
Muscle Up
WOD:
5 muscle up (substitute 3 pull ups and 3 ring dips for each muscle up)
250m row
Sprint to Mailbox
AMRAP 20 minutes
June 22nd: Isabel
WOD:
“Isabel”
30 Snatches (135lbs/95lbs)
For time.
June 21st: CFWS OPEN HOUSE
Come check out the OPEN HOUSE this Sunday, 1-3pm! This is open to everyone. Please come check out the gym, meet the coaches, try a free demo session or book a demo session for a time that works for you, ask us questions, and win some door prizes. No need to email us to confirm, but if you do have any other questions please feel free to Email us.
Strength:
Deadlift 5×3
WOD:
This one was taken from Crossfit.com…
50 feet of Overhead Walking Lunges with 45lbs bar
21 Burpees
5 rounds for time.