Monthly archive for October 2017

Happy Halloween

Thank you to all for the support this past weekend. We had a fun day with a great turnout.

1) Strength Skill (20-25 min)
A. 3×3 (Heavy)
*Pause at the knee (3 sec)
*Stop at the bottom of each rep

B. 3×3 (Heavy-Build weight)
*Controlled tempo down
*”Touch and go” is permitted but no bouncing the weights

2) WOD (10 min)
Every break complete:
25 Wallballs (20/14)
600ft Medball Run

Note: Your score is the total number of T2B accumulated in 10 min. Choose a T2B progression (V-sit, K2E, Knee Raises) that will allow you to complete 10+ reps every round.

3) AP
Strongman Accessory
3 sets of 200 ft Heavy Pinch Grip Farmers Carry

Short and Fast

1) Olympic Lift Skill (15 min)
5 sets of
2 x (Clean + 2 Push Press)

Beginner/Intermediate – Power Clean
Advanced – Squat Clean

Note: Choose your progression of clean that your most comfortable with (Hi-hang, Hang, Below the knees, Floor). Perform a squat clean or power clean depending on your skill level with the clean. Avoid building to a heavy complex and focus more on your setup and execution of your press.

2) WOD
7 Sumo Deadlift High Pulls (95/65)
7 Push Press (95/65)
7 Bar Facing Burpees

3) AP
4×20 GHD Situps
Rest 90 sec in between sets

Bring your tall socks…


1) Skill (10 min)
Rope Climb Technique
Accumulate 6-10 Rope Climbs (15ft)

Note: Use any height rope to practice your rope climbs. If you’re not comfortable climbing high on the rope use any of the ropes located in the pull-up rigs. The ropes located near the wall have a 15ft black tape marking. Finally don’t forget to wear some type of long sock or pants to keep the ropes sanitary and to protect your shins from rope burns.

2) WOD
Dumbbell Power Cleans (50/35)
Dumbbell Thrusters (50/35)
Burpee Over Box Jump (24/20)

3) AP
Weighted Ring Dip 4×6

Pre-Party Gains

Just a reminder that our famous Halloween WOD is this Saturday at 10:30 am. We will be using the Bay Door as our entrance to avoid the funny looks walking through the Crunch area costumed up.  Click HERE for more details!

1) Strength Skill (20-25 min)

Back Squat 4×5

*3 sec pause at the bottom

2) WOD
50 Double-Unders
15 Pull-ups
50 Double-Unders
5 Bar Muscle-up or 10 C2Bs

3) AP
Assault Bike
4 x 20/14 Cal AB, 1 min rests

Handstand Prep Work

1) Gymnastics + Accessory (12 min)
Level 1 – Handstand Development
Level 2 – Handstand Hold (Wall)

3 rounds
30 sec HS Hold (Wall)
30 sec Hollow Hold
10 Strict Leg Raises (Pull-up bar)

Note: If you are not able to get into a handstand against the wall then use a wall walk progression or work on your kicking up into your handstand.

2) WOD (16 min)
4 Rounds – For Time
25/20 Cal AB
25 ft Burpee Broad Jumps
5 Wall Climbs

3) AP
Sled Push
4 sets of 50ft UB Heavy Sled Push

Setup Correctly

1) WOD (28 min)
5 Rounds – For Time
30 Wallballs (20/14)
20 Box Jumps (24/20)
15 Deadlifts (225/155)

Note: If scaling the DL, choose a weight where you can complete 15 reps in 2 sets.

2) AP
2 x 1500m (Pace – 500m fast, 500m slow) Rest 3 min in between sets


Thanks nom nom paleo for one fine looking dinner. Click HERE for the recipe!

Don’t forget to sign up for the CFW  2017 Nutrition and Lifestyle Challenge if you want some life changing information and results!  For more details on the challenge and for how to sign up CLICK HERE!

Get your Rack Ready

1) Strength Skill (20-25 min)

Front Squat 8×3

*Slow descent (3 sec)
*Explosive on the ascent

2) WOD (11 min)
3 Rounds
10 HR Pushups
10 KBS (24/16)
10 T2B
Rest 1 min

3) AP
Strongman Accessory
3 sets of ME Distance Pinch Grip Farmers Carry (25/15 lb plates)

NOTE: Check out today’s blog on our programming notes that have just started this week!  Also, check out yesterdays Halloween Party Blog if you haven’t already!

Fall-Winter 2017 Programming Notes

Fall-Winter 2017 Programming Notes

Hello CFW Community!

Below you will find the programming notes for the daily workouts over the next 8 weeks. We will be giving all of you an idea of what specific skills we will be working on in the next few months. We want you to understand the purpose of the daily programming to help you mentally prepare yourself before you even get to our gym. Knowing the purpose of each day will help you set your goals for the next few months of the fall programming.

Programming Structure


Olympic Lift Skill: We’ve recently just finished an 8-week cycle of cleans mainly focusing on our snatch positions starting from the basic high hang position and down to the floor through various complexes. There will be a slight change to Mondays regime as we will still be focusing on the Clean & Jerk for this 8-week cycle. Our main objective with the Clean & Jerk this cycle will be to improve your setup and execution of the jerk. For the clean we are allowing you to choose any clean progression that you feel most comfortable with whether it be a power or squat clean.  For the first 4 weeks we will be concentrating on the Push Press and Jerk to review the basics. The next 4 weeks we will then work on primarily the split jerk. The goal of the cycle will be to learn how properly setup and execute a split jerk.


WOD: Monday’s WODs will be barbell themed and geared towards barbell cycling with various types of cleans, thrusters, and more. This will help you get more comfortable and teach you how to more efficiently cycle a barbell. Definitely a great WOD to start off to the week!


AP: Midline Monday



Strength Skill: Tuesday’s programming will now be our first strength day of the week where we will be focusing on deadlifts and front squats. Each week we will alternate between these two movements and turn our attention to various positions and tempos in each movement. It’s highly recommended for all members to make to this day if you are looking to increase overall lower body pulling and pushing strength.


WOD: Maintaining the same gymnastics theme as the last cycle we will focus on one gymnastics movement every four weeks with the first four weeks being T2B. From there, the next four weeks of WODs will include bar muscle-ups. Even if you don’t have these movements, it will be great opportunity to start with scaling options and work your way up as the weeks progress.


AP: Strongman Accessory Work


Barbell Class – 6:45 PM


Whiteboard Wednesday:

WOD: Wednesday will be the “Classic” CrossFit day, where you will see a variety of workouts such as AMRAPs, Chippers or Hero and Benchmark workouts. Continuing the “Whiteboard Wednesday” trend, we encourage all of you to post your scores whether the workout was scaled or performed rx. We don’t typically stress writing your scores down on the whiteboard on a day to day basis… we do however want your results posted in your own journals for your own reference, accountability, and growth.  Keep in mind we want you all moving safely first, then focusing on intensity after…Although sometimes ‘we just wanna go fast or heavy’ , it’s in our competitive nature.  It’s fun, pushes us to a new level, and tests us in different and great ways when done properly.


AP: Rowing



Gymnastics + Accessory: Continuing on with our skill progressions from Thursday we will turn our attention towards handstands and handstand walking! Specifically the first 4 weeks will be focused on holds and progressing towards a freestanding handstand hold. Weeks 5-8 we will progress towards handstand walking. Alongside handstands, accessory work will be programmed into help strengthen your core to help stabilize your handstands. Progressions will be listed every Thursday for all skill levels to progress handstands to the next level. Even if you are still working on getting into a handstand against a wall Thursday classes will be the best time to work towards your progressions.


WOD: Thursday WODs will be biased towards explosive movements (eg. plyometrics) and upper body strengthening. Similar to Tuesdays in the previous cycle, expect to see a range of different upper body movements implemented into our Thursday WODs.


AP: Sled Push & Pulling


Barbell Class – 6:45 PM



Strength Skill: Back to Back Squats! After using our last cycle to build our posterior chain, we will cycle back into Back Squats for the next 8-week. Here we will focus on building our strength under heavier loads. For these next 8-weeks expect to see lower rep ranges but with heavier weights.  Fridays you just don’t want to miss (Never skip leg day bro) as it will be essential in building strength and learning proper squatting mechanics.


WOD: Friday’s will end off with a classic CrossFit style WOD, whether it be a triplet, couplet, AMRAP or for time. Expect to see a combination of single modality conditioning combined with nasty sweat inducing movements!


AP: Assault Bicycle!


Saturday Class:

Class: On a Saturday with the infamous Drill Sergeant Nik, you can expect to sweat.  A good vibe day at the box that could involve a long challenging WOD!  It’s a great combination of hard work and fun that will surely help you go into the weekend and enjoy that cheat meal you deserve!


Saturday Competitors Class:

Competitors Class: The atmosphere in this class is one of its best features and this class is a very easy way to find motivation! During this class expect to see both olympic lifts / skills and a workout or two in a 90 minute time frame. This class is perfect for taking your training to the next level by surrounding yourself with competitors of various skill levels. With that said, being a “competitive exerciser” requires experience . Make classes a priority! Learn the basics first and master them through classes, and then use the competitor’s class to help progress your fitness even further!


Competitors Programming:

Competitors Programming is available to all our members who are looking to take their training to the next step. The programming provides more training in all categories such as weightlifting, single modality conditioning, workouts etc. We recommend you have a baseline understanding of all movements performed in CrossFit and are attending classes 5 days / week before starting the competitors programming. Overall, if you are looking to take your training to next level or have any questions regarding the competitors programming please contact Coach Yash (



WOD & Skill: Sunday partner workouts are a great way to wrap up your training for the week. The workouts are fun and are always tied in with a twist to constantly keep you sweating! Start your Sunday morning off right with a workout to keep you active and energized throughout the rest of day.


There will be a slight changes to the routine for Sundays programming. First off we will take the beginning of the class to work on some new skills this cycle. Rope climbs and lots of them! Be sure to bring some type of long socks or pants when climbing the ropes (mandatory). We have tall and short ropes for you to practice and perform in workouts. If rope climbs are not an option there will be other scaling options as well, just ask your coach. Finally, expect to see the continuing trend of alternating WOD styles between individual and partner WODs during this cycle.


AP: Bodyweight Strength (eg. ringdips, pull-ups etc. )


Barbell Class – 9:30 AM


Overall Notes: Overall, our program is designed to be varied to keep your body guessing. Just because it is varied, doesn’t mean we can’t routinely plan some aspects to specifically improve on certain skills with a structured process. With that being said we push for growth and development and so if you have a glaring weakness, work on it… consistently! Weaknesses are simply opportunities for growth and becoming a better/fitter version of yourself. Consistency is key and so for example if you know your Olympic lifting is not up to par, make it your goal to make it to all the Monday classes. To help organize and structure your game plan to reach your goals, you should all TRACK RESULTS, WORKOUTS, and YOUR NUMBERS in a journal if you want to maximize the time you spend at the gym.


Coach Yash





2017 CFW Halloween Party Details!

Hello CFW Community,

Our legendary Annual Halloween WOD and party is upon us… and this year we are stepping it up!  After all, we will also be celebrating our 8 year anniversary… and in the spirit of thanksgiving, raising donations for the Food Bank to help out those in need.  Here are some more details…

  • Team/Group WOD from 10:30 am to 12:00… don’t be late… we need to make those teams and warm you all up right for this extra spooky workout!  No need to sign up ahead of time either.
  • Costumes aren’t mandatory, if you want to be “that guy/girl” showing up as yourself that’s ok too… if you are in a real pickle and pressed for time… throw on a wig or some face paint or even a singlet and call it a day.
  • BYOP Competition… P means Pumpkin of course.  Carve your pumpkin this week any time you like… bring it to the party and we will put it on display for voting.  Winner will get a prize and lucky for all of you, Coach Eddie might bring his pumpkin(s), but he won’t be able to take home the prize!
  • For the Food Bank, we will ask you guys bring some canned goods as an entry fee, and we will also be doing a 50/50 so bring some pocket change for a chance to win, and we will have some other games on hand as well!
  • There will be a DJ pumping out some scary tunes for your scary WOD, and to keep us moving with some games after that.  Bring some ‘post workout beverages’ of your choice and be prepared for a good ol costume party.

See you all Saturday… if you dare!

Coach Chris V


Time to learn to Clean… or Iron

Week 1/8

1) Olympic Lift Skill (15 min)
5 sets of
(1 Clean + 2 Push Press) x 2

Beginner/Intermediate – Power Clean
Advanced – Squat Clean

Note: Choose your progression of clean that your most comfortable with (Hi-hang, Hang, Below the knees, Floor). Perform a squat clean or power clean depending on your skill level with the clean. Avoid building to a heavy complex and focus more on your setup and execution of your press.

2) WOD
15 Thrusters (95/65)
600ft Run (3 laps)

3) AP
3 rounds
20 + 20 sec Side Plank
10 + 10 Oblique Raises (Side Plank)

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