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2018 Summer Programming Notes

2018 Summer Programming Notes

Hello CFW Community!

Below you will find the programming notes for the daily workouts over the next 8 weeks starting April 16th (Next week). 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

Monday:

Strength Skill – Start off Monday right with Squats! For our first cycle (8-weeks) of the training season we will be focusing on Front Squats. Main goal of this cycle will be to focus on positioning in our squat with tempo and pause squats in various positions. We will start off with a basic 5×5 Front Squat test then use the next 6-7 weeks to strengthen positions and mechanics before retesting.

WOD –  Monday workouts will include short burners through low skill movements (Eg. Burpees, Box Jumps, KBS…). A great start to the week with a fun and simple metcon!

AP: Heavy Sled Pushing / Pulling

Tuesday:

Gymnastics Strength (Upper Body & Midline) –  With the beginning of the new training season it’s a great time to work on building our gymnastics strength. During this time we will not only be working on our pushing and pulling strength but as well as developing a strong core. Building a strong midline translates to a lot of other movements in CrossFit such as weightlifting. Tuesday is a great day to work on strengthening your upper body and as well as getting a wicked pump!

WOD – Nothing fancy, just expect to see some more gymnastics and other sweat inducing movements!

AP – Gymnastic Skill

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 – Single Modality Training

Thursday:

Strength Skill – Thursday will be another day to work on pressing and developing stability overhead. Both barbell and dumbbell variations will be trained induce as much variability while focusing the control of the movement. Similar to Monday’s front squat the intent will be establish a strong foundation of pressing overhead before moving onto the next overhead progressions.

WOD – Weightlifting will be the main focus of Thursday workouts. With these workouts you will learn how to efficiently move a barbell and or dumbbell during a workout. If you’re working on building a better understanding of cycling a barbell or dumbbell, Thursday workouts will be a great opportunity to learn and be exposed to weightlifting style workouts.

AP – Gymnastic Skill

Barbell Class – 6:45 PM

Friday:

Single Modality Training – Get your heart pumping with single modality training. Every 2 weeks to expect to see different training modalities such as sprinting, rowing and even assault biking! This is a great time to brush up on pacing strategies. With these intervals you’ll be able to establish an idea on how to pace and move efficiently in future workouts.  

WOD – 2nd 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 conditioning combined with gymnastics paired together to leave you on floor making sweat angels.  

AP – Midline

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 10:45 AM

Class Structure – 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 training, metcons 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. If you are looking to take your training to next level or have any questions regarding the competitors programming please contact Coach Yash (yash@crossfitwaterloo.com).

Sunday:

“Cash-in Cash-out” – 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. Sunday’s will start off with a fun interval style workout. Interval sprinting, sled pushing, and even the infamous assault bike! And no these aren’t the only movements we will be working on… there’s more to come! Finally to end off the Sunday training, a classic Metcon will be programmed to leave you in a pool of sweat once more.

AP – Gymnastic Skill

Barbell Class – 9:30 AM

Recap

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! 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

 

Whats next for CFW Members?

 

CFW Community,

So with all the hype slowing down from the CrossFit Open and even the CrossFit Waterloo Games, you are probably asking yourself… what’s next?? Well there is always something going on at CrossFit Waterloo whether you know it or not.

So what are some of the options that you may have to up your game in the CFW community or life in general!? Well that all depends on what your goals are. We have what you are looking for!

Nutrition Program

First of all, let’s look at the foundation of success for any type of physical activity.  Whether it be Sports, Olympic Weightlifting, CrossFit or even just keeping up with your kids, I’m talking about Nutrition! The starting point of a healthy lifestyle and just becoming a well oiled machine in and out of the gym. Here at CrossFit Waterloo we don’t just do challenges, although they are fun and a great way to start, we also have personal nutrition options that we will tailor to your specific needs (remember everyone is different). So if you are interested in changing your life for the better or even if you want to take your performance level up a notch or two please do not hesitate to contact Coach Steve or Coach Chris Vranes about your nutrition needs.

cvranes@crossfitwaterloo.com or steve@crossfitwaterloo.com

Olympic Lifting

Looking to become a better Olympic Weightlifter? Well look no further than our Barbell Club with Coach Amber! If you are new to lifting, or have some prior knowledge, The Barbell Club is a great way to take your skills to another level. The program prioritizes olympic weightlifting movements (snatch and clean and jerk) and they’re accessory movements that aid in building strength for those lifts. The lifting cycle typically last 4-6 weeks, every Tues/ Thurs at 6:45-7:45 pm and Sunday 930-1030 am. The program is accessible in a printed copy, highlighting the weekly movements, what the primary focus is, tips when completing the lift, warm-ups and mobility drills to make sure you get the most out of every session even if you are unable to make the scheduled class time.  What are you waiting for? Come out and see for yourself what our lifting community can offer you!

CFW Competitors

How about getting a little more competitive with CrossFit? We have your answer for that too!

Let’s start looking at Coach Yashar’s Comp. Programming and Competitive Class every Saturday morning.

If you’re training regularly every week (5 days on, 2 days off) and are interested in stepping up, consider following Coach Yashar’s comp. programming. With the competitive programming you will receive weekly training schedules to supplement and take your training to the next stage. The programming offers specific areas such as single modality, gymnastics and barbell conditioning and strength training. Comp. programming at CFW has been a available for members who are experienced with all avenues of CrossFit training such as weightlifting and gymnastics, and are in tune with their current training. Comp programming is not for everyone as it will involve more time, more training volume and experience with training. Though don’t let that discourage you as many members began with manageable training volumes early on and have progressively increased their training and results over a short training period.

A great way to introduce yourself to extra training would be to attend comp class with Coach Yash Saturday mornings. Here Coach Yash will run a 90 minute class based off of the comp programming set for that day. Each class will start with a skill section where Coach Yash will go through skills such as olympic lifting, gymnastics and or conditioning. Then the bulk of the class is dedicated to a workout or two where the whole class comes together to throwdown. If you’re competitive you’ll enjoy this atmosphere as you will be surrounded by other competitive athletes pushing you to become better than you were yesterday!

If your interested please email or speak with Coach Yash.

yash@crossfitwaterloo.com

Personal Training

What about a little One on One Training to really boost your progression and work towards your personal goals? Yes, we also have an answer for that! Work with any of our Coaches in a 1 on 1 setting to achieve and excel in all your goals! Whether it be Sports specific, Aerobic capacity, Olympic Weightlifting, Gymnastics, Strength Training and yes CrossFit, we’re here to help you.

Physiotherapy Clinic

Have a kink or nagging old injury that seems to reappear? Come in for a FREE assessment with our Physiotherapist. Then a functional treatment plan will be designed for each case to address any issue and progress at your rate. All our treatments are insured by your health benefit provider.

For all Personal Training and Physiotherapy inquiries please email: info@crossfitwaterloo.com

 

Jerk Time

 

Speaking of “Jerk Time”… check out Heidi’s amazing before/after results and her CFW experience written out below! JK about the Jerk thing Heidi, you know we ALL love you here at CFW!!

1) BARBELL SKILL
Every 30 sec for complete (20 reps):
1 Power Clean & Jerk

Level 1 – Push-Press
Level 2 – Push Jerk
Level 3 – Split Jerk

Note: Choose a medium-heavy weight for all 20 reps while maintaining form. Focus on maintaining technique as you fatigue around reps 10-20 and above.

2) WOD (15 min)
10-1
Front Squat (185/125)
HSPU or Dive Bombers

3) AP

3-2-1 min rounds of ME Assault Bike Calories, Rest 2 min between sets

 

Heidi’s CFW Experience…

I started my journey at CrossFit Waterloo about 3 years ago after trying a few classes at the suggestion of a friend. 3 years later and over 30 pounds lighter, I’m still challenging myself both physically and mentally, making progress every day and actually enjoying each workout. Yes. I said enjoying. (cue the ‘You’re crazy!’ comments from the people who can’t comprehend actually looking forward to working out).

I’ve tried a lot of different things over the years – bootcamps, regular gyms, yoga, running, kickboxing, spin classes – but always lost interest over time. CrossFit is different. The workouts are constantly varied and no matter how strong or fast I get, there is always something to improve on and a new goal to work towards.

The coaches at CFW are knowledgeable and able to work with athletes at every level – whether that means scaling a workout down because I just haven’t mastered a muscle up yet, or scaling it up to make it even more challenging. It’s also thanks to these coaches that I’ve stayed injury-free over the years. Yes, there is a risk of injury when you’re swinging on a pullup bar or hoisting 200lbs over your head. But proper form is always prioritized over intensity. The coaches at CFW are trained to notice every little detail and are quick to make the required corrections to your form to prevent any injury from occurring.

But what really sets CFW apart is the community. Could I go to a gym closer to home? Sure. Will I? Nope. The members at CFW have become a second family and they’re the main reason I look forward to walking through those doors each day. The people who text me when I miss a day, just to make sure I’m still alive. The people who push me to put 5 more pounds on my bar and go for that PR. The people who compete with me and push me to go just a little bit harder every day.

So while I may have lost 30+ pounds somewhere along the way, I’ve gained lifelong friendships, self-confidence in the incredible things my body is capable of doing, and some pretty solid muscles.

18.5 Open WOD for All

 

Hello CrossFit Waterloo Community!

The CrossFit Games Opens are sadly coming to an end. This is a great time of year with a lot of emotions for many. There has not been any shortage of Personal best moments for many and the excitement has been shared with many during these past few weeks! This is truly what the Opens are about and those memories are for ever.

Didn’t participate in the Opens this year? Its NOT too late!!! For those that have not registered for the Opens and maybe are curious how it would be to do an Open Wod with the energy around you that has been felt on each Saturday, here is your chance! This Saturday starting at 9:30 am we will be hosting 18.5 for all members. Yes, that means even if you are not in the Opens. As the previous weeks everyone will have the chance to do the Open Wod on Friday as the daily workout. However for those that miss it or want to do the Open Wod with the energetic environment, this Saturday will be your chance to do so. There will be no classes this Saturday and the only workout will be 18.5 for everyone. We hope to see many of you that have not signed up for the Open out on Saturday and share the experience or to support the athletes.

For all athletes in the Open this does mean that the Open Wod will be hosted 1 hour earlier at 9:30am. The agenda will remain the same from the previous weeks. The only changes are in the time and that you may get the chance to do the Open Wod along side a fellow member that didn’t register for the Open this year.

Missing all the WOD fun but want to come out for a drink?! Don’t forget that we will also be heading out in the evening for some drinks at Morty’s Pub. Click here for all the details for the evening.

To another great Open Season!

CrossFit Waterloo Team

 

18.5 After parTAY!

 

Hello Crossfit Waterloo Community,

Well what can I say, week one of the Reebok Crossfit Open was an awesome success! The community came together and it was an amazing atmosphere!! I can’t tell you enough how proud I am to see everyone giving everything they have and fighting to the bitter end of the workout. The support from the crowd was electrifying, I think at one point while I was doing the workout I got a little scared from you guys yelling and pushing me, I had no other option but to keep going! Thank you for the push! and that was not just for one athlete, everyone was cheering on each individual. Now that’s what I call a great community! Everyone should be proud of themselves, not just for competing but also for sticking together to push your fellow athlete!

So if you thought that was fun like I did, I am looking to to put together a little parTAY after 18.5! (March 24th). I have created a Google Form with a couple questions and a suggestions area. I want to get a feel of how many members would like to partake in the parTAY. Personally I think this will be a blast regardless of what we end up doing.  Even if you have not signed up for the Open I absolutely think you should still come and have some fun. This is for all of our community and would love to see everyone have a great time! This will be an awesome way to meet some members you may not even know due to the times you typically go to. Who doesn’t love making new friends?

If you can take some time to complete the form (its quick I promise) that would be great. Please make some suggestions if you have any. Once I have an idea of how many of you want to partake in the parTAY I can start locking down some reservations or making some arrangements at the gym. Click Here to fill out the form.

Keep up the hard work everyone! You all are crushing the Open.

Keep fit and have fun…. Haha I had to!

Coach Steve

Catherine is Open Ready… Are you?!

For those that have not met Catherine… meet Catherine. If you are on the fence about the Opens or getting started here are a few words from her that may help you!

“I retired 7 months ago and was looking for a way to get back into working out. I wanted to be able to return to a level of fitness that I had achieved in the past but had lost because I just had given up working out over the past few years. I knew this was going to be tough especially because I’m now that much older ( 66 years old). I also knew that working out by myself at a gym wasn’t going to work well for me. I had tried that and just found it so difficult to maintain motivation. My daughter told me about the Functions class at CrossFit Waterloo – a specialized class for individuals either recovering from injuries or just disadvantaged by the aging process. Turns out this was the perfect reboot for me. The coaches, Chris, Eddie or Steve, provided me with personalized coaching around body mechanics and technique for both the strength skills with weights and aerobic exercise. The Functions classes are challenging yet doable.  I gained the ability and confidence to start doing the regular CrossFit classes after a few months and now I participate 3 times a week. I don’t have to keep up with the younger folks, nor do I have to do exactly the same exercises. The coaches are always able to suggest an alternative that will still challenge me.”

Catherine -All Star & Open Ready

 

As mentioned in her testimonial she came to us to start off in the Function class and has progressed into the regular classes. Which have built better movement patterns and increased strength to have the confidence to set new and realistic goals. Catherine has recently decided to sign up for the Opens to measure her level of fitness this year. We hope to see many of you follow in Catherine’s step and challenge yourself to measure your level of fitness in 2018! Sign up today online on CrossFit Games website. Open WOD 18.1 will be announced tonight at 8pm.

Coach Eddie

It’s almost here!

It’s that time of year again where the community comes together for CrossFit Open! The CrossFit Open is a world wide competition where anyone of any skill level can compete. Whether it’s your first time doing the Open or if you been competing year after year,  everyone is encouraged to participate in the CrossFit Open.

CrossFit Open Structure:

Each week 1 workout will be announced on the CrossFit Games website at 8:00 pm. From there you will have until the following Monday by 5:00 pm to complete the workout and submit your score for that week. The CrossFit Open will span out for 5 weeks featuring 5 workouts in total.

Each workout will be judged whether that be from a friend or a coach and they will be making sure you are meeting the movement standards for the Open workout. All movement standards for each workout will be posted on the CrossFit Games website for your reference.

CrossFit Open Dates:

18.1 February 22nd – 26th

18.2 March 1st – 5th

18.3 March 8th – 12th

18.4 March 15th – 19th

18.5 March  22nd – 26th

The CrossFit Open at CrossFit Waterloo:

For the month of March including this week, Friday’s class programming will be based off the CrossFit Open workout posted for that week. If you are participating in the Open remember that you will need a judge in order for score to be valid. Coaches will be available after or before classes if your require them to judge for you (Please contact them in order to arrange a time).

Saturday’s has been traditionally the time for everyone to complete the weekly Open workouts. If you’re looking to have a blast competing with all friends and the CrossFit Waterloo community come on in Saturday mornings at 10:45 am after Coach Nik’s morning classes. Saturday’s will be planned out where movement standards will be reviewed first by the coaches from 10:45 – 11:00 am. It’s important you come at least 15 min early to sort out any questions you have and also to participate in the movement standard presentation. Then based on the workout and the number of heats we will start the first heat anytime between 11:10 – 11:20 am. We will run all the Scaled heats first then move on to the Rx heats.

As for assigning heats, a sign-up sheet will be posted online under Friday’s WOD post that will allow you to sign-up for your heat and division on Saturday. Saturday morning the sheet will be printed and posted at the front desk. This then allows you to sign-up into any available spots in case you forgot to sign-up ahead of time. It’s important for you to sign-up for your spot early as this allows for us to arrange and plan ahead of time.

Finally, we are looking for volunteers/judges to help us for Saturday’s Open day! The CFW Games ran perfectly and it was all a result of our amazing helpers and judges! For that we encourage all the help we can get for our Saturday Open day.

CrossFit Open Party! (Week 5):

As a thank you for all your participation, the last week of the Open Coach Steve will be setting up a fun event for everyone aka  “important save the date/lets party… night!” We encourage everyone to come out, even if you have not signed up for the CrossFit Open. Come hangout with our community, and let’s be honest who the heck wouldn’t! As for planning the event let Coach Steve know of any ideas that we can all do. So far some of the ideas were: Bowling, Pool hall, Renting a Brewery or Tour, Axe throwing or even just hanging out at the gym with a Potluck. Coach Steve will setup a form/vote for event ideas (Stay tuned for the post).  If you do have any ideas for good event ideas please feel free to email steve@crossfitwaterloo.com

Recap:

We hope to see you all compete this year even if this your first time competing in CrossFit. Not only is it a blast competing with the community but it also helps you improve your own fitness. You will learn what your strengths and weaknesses which will help you set goals for next year to come.

 

Good luck in the 2018 CrossFit Open!

 

-Coach Yash & Coach Steve

Contact us:

yash@crossfitwaterloo.com  steve@crossfitwaterloo.com

CFW OPEN 2018 Results!

-CFW OPEN Details-

The 2018 CFW Open is sadly over! But, don’t worry next weekend it’s about to get exciting. Before we get to that I would like to thank the CrossFit Waterloo community for making the past 4 weeks such a blast!

***Important: Before you open up the leader board please complete the following by Wednesday, February 7th by 9:00 pm:

Confirm what division you will be competing as. This will be either Individual or Team. I added the information from those who signed the attendance form at the front desk into the leader board located below. Double-check that I have you registered if not please fill out your appropriate cell.

Once you open up the leader board you will notice two columns. One for you to indicate whether your competing individual, team or not completing at all. The sheet is “editable” so please be sure to only input in only your cell in the sheet.

The second cell that indicates individual confirmation and it is dedicated only for us to fill out. Please do not add anything under this column. This column will be for us to confirm your spot as an individual. Again, athletes placing from 1-6 will compete Rx, and 7-12 will compete Scaled. The leader board will be updated as soon as you input your intentions for the CFW Games 2018. Once you receive a confirmation in the spreadsheet you will be registered to compete at the CFW Games. Teams will not be required a confirmation but I will need you to confirm that you are competing team and not individual.

Overall Leaderboard (Update: Find your heats here for Saturday): Click here

 

-CFW GAMES Details-

Please look this over carefully! The CrossFit Waterloo Games will be held on Saturday, February 10th. Athlete registration (sign-in) begins from 8:00-8:30 am. It is important that you show up on time! Pack appropriately (eg. food, water, gear..) and I hope to see you all there! Spectators are welcome!

Detailed Schedule: Click here

Events: Click here

If you have any questions please email yash@crossfitwaterloo.com

-Yashar

18.4 is here!!

Raquel came to us with Chronic knee pain, and shoulder pain. The pics on the Left were taken after one session and the pic on the Right is more recent after some sessions at our clinic. See her story below!

1) BARBELL SKILL
Clean

2) WOD
CFW OPEN 18.4
For Time (20 min)
-Rx-
18 Squat Cleans (95/65)
400m run (6.5 laps)
15 Squat Clean (135/95)
400m run (6.5 laps)
12 Squat Cleans (185/125)
400m run (6.5 laps)
9 Squat Cleans (225/155)
400m run (6.5 laps)
6 Squat Cleans (275/185)

Rx Standards:
Cleans: The barbell starts on floor and must be caught in a squat clean position for the rep to count. Power Clean + Front Squat will not be allowed. Hips must past below parallel for each squat.

400m Run: You must cross the orange/blue lines on the turf with both feet not just with one. 1 full lap of the CFW track is 200ft. Orange line to the orange line is 100ft.

-Scaled-
Clean:
M – 65 ,95, 115, 135, 155
F – 45, 65, 85, 95, 105

Scaled Standards:
Cleans: Each rep starts from the floor and you will have the option of power clean + front squat or full squat clean. Hips must past below parallel for each squat.

Note: Take note of your tiebreak time. Your tie break time is the time on the clock after your last full 400m run. This will eliminate any ties. If you know you can’t clean a certain weight then it would be best to get there as fast as possible to have a fast tie break time. Don’t forget to take your tie break time!

2) AP
Assault Bike
Fast Pace 10-20-30-40-50 sec
Recovery Pace 50-40-30-20-10 sec

***Enter your CFW OPEN 18.4 score here***

 

Raquel’s Story

“I am so impressed with the results I have had with your physio and neuro treatments and just wanted to say thanks!!!

I was dealing with knee pain and sought the help of various professionals but found they were only able to get me so far. I was no longer able to squat below 90, wore knee sleeves for support during all WODs (sometimes even during the day) and dreaded getting up and down off  the ground as it was a painful process physically and mentally. I had come to accept that this was the age and stage I was at and that I should just accept it.  

Much to my surprise I have found this is not the case and have had incredible results working with Chris!!!! After only a couple of sessions I found myself spontaneously squatting to pick up my socks off the floor without even realizing I had done it! This was something I had not attempted in months and was shocked that I had no pain and that it felt so natural.

I have also been seeing an osteopath for treatments for a few months and she was surprised to find that there was no tightness or tenderness in my knee from one month to the next after I started the neuro drills!

I continue to see results and am learning how to incorporate the simple drills into my daily routine to instantly eliminate aches and pains when they arise. It is hard to understand how it works but there is no denying it does! I have come to realize the power of the mind body connection. Thanks again for sharing your expertise and for all your encouragement and support.”

Email us if you want to get started with some sessions with our clinic to fine tune that body!  If you have any questions talk to us!  We have some spots open this Friday still!

 

 

Power Monkey Coming to CrossFit Waterloo!

CrossFit Waterloo is excited to announce that we will be hosting a weekend Clinic with Power Monkey in our facility! The clinic will focus on Gymnastics and Weightlifting. The Clinic weekend is open to All levels of athletes and open to anyone.

If you are not familiar with Power Monkey Fitness. They are a team of national Level coaches that are changing the way Gymnastics and Weightlifting are approached. The head coach is Dave Durante and he is a multiple time USA gymnastics national champion. Dave will be in attendance and will be in charge of the Gymnastic portion of the weekend. Along with Dave he will be joined by Mike Cerbus who has competed in the sport of Weightlifting at an elite national level from 2005-2014.

Overview & Schedule
Power Monkey Coaches Dave Durante and Mike Cerbus will  focus on giving all participants the best possible experience. Such as drills and technique used in their own training, their CrossFit athletes’ training. Clients with all levels of experience will benefit from this opportunity to be coached by professionals with such deep knowledge of the sports of weightlifting and gymnastics and transfer into CrossFit.

Saturday, June 2nd, 2018
9:00AM-1:00PM Handstand Specialty Clinic
2:00PM-6:00PM Snatch Specialty Clinic

Sunday, June 3rd, 2018
9:00AM-1:00PM Muscle Up Specialty Clinic
2:00PM-6:00PM Clean & Jerk Specialty Clinic

PARTICIPANT GIFT
1 FREE Block of Monkey-Method Gymnastics Programming (5 weeks)

Cost
$400 USD for the Full weekend.

If you are not able to attend both days and wish to attend a specific portion of the weekend you will be able to participate by paying $150 USD for each portion.

We hope to have a full house that day and encourage everyone to participate. If the participation is successful CrossFit Waterloo will keep providing further Clinics in the near future! Again this Clinic is open to anyone and everyone. If there are any questions please talk to any of the Coaches.

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