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Physio Update

After our initial post last week; we have had a great response in our future plans with our onsite Physiotherapist (PT). As mentioned we will have our first clinic day today! Our PT onsite will be Ramesh and he has been practicing since 1998 and received his Masters in 2001. He will be on site on Friday between 2:30pm – 7pm and will be doing 30 minute assessments for members or non-members that are interested. We have booked a full day of assessments for today as the interest was high! If you are interested to book an assessment for the next clinic day please emails us at info@crossfitwaterloo.com. Ramesh will be onsite every 2 weeks on Fridays only to start off, but if we see the demand is high other days will be added as needed.

If you missed the first post about our onsite PT please read it if you are interested. As expressed this is a different concept then the conventional clinic and our goal is to provide an efficient manner to be successful with rehab treatment for any of your aches or tweaks. All assessments are 30 minutes long and FREE for your first assessment! To maximize the assessment we require anyone that is interested to fill out waiver forms prior and provide a bit of background on your reason of interest. This allows us to make notes into your account to provide some direction for Ramesh our PT. This is another reason why we require the initial email as a form of communication to allow for the account set up. After the assessment is completed Ramesh will make his diagnoses of the issue to allow the treatment (TX) plan to be established. Moving forward you will be working with Ramesh as the PT for re-assessments (when required or when addressed in the TX plan), but will be working directly with our Physiotherapist Assistances (PTA). Chris and I (Eddie) will be the initial PTA’s but will be allowing opportunities for other PTA’s to come on board as needed.  This will then allow assessments to be done by a trained PT but as well to have a constant attention and feedback from a PTA. When suited this will allow us to program some Functional Neurology into any Tx plans. Another great ability with our PT plan we will be able to program functional movements into your Tx plans when suitable for the client. Our vision for this added feature is to have a Full Circle plan that allows you to rehab or prehab any concerns while having proper communication from PT to Coaches.

We will be providing more clarification, so please keep your questions and feedback coming!

Eddie

 

 

Physiotherapy at your Finger Tips

 

Hello CrossFit Waterloo Community! As you may have seen on Wednesday’s WOD post; CFW has partnered up with another health professional to provide Physiotherapy on site.  This will be a great tool for our members, and anyone else that wishes to fix their lingering or chronic issues properly and functionally. This means insurable coverage, constant re-assessment with updated programming in the treatment plan, full attention during the physio sessions, and some additional functional neurology when needed!

We will be launching our clinic next Friday November 10th. Our physiotherapist will be on site between 2pm and 7pm and we will be booking free 30 minute assessments for that day to address your lingering issues. All bookings must be done prior to Friday, and the time slots will be between 2 to 6:30pm.  Please book in advance with Chris or myself (Eddie) in person, or you can email info@crossfitwaterloo.com in case you don’t bump into us, but are eager to get started on fixing your issue.

There will be many advantages to our Phsyio program.  For starters, we will make sure that you are receiving full attention during every single Physio session.  In some cases, after the physiotherapist’s (PT) assessment session, the PT hands out a multi week program for the patient to follow.  Sometimes the patient is unsure if they’re performing the exercises well, or they’re not sure that they feel the exercise in the right ways, or they think that they are ready for the next step in their recovery but aren’t sure what that is… or even worse they can’t tell if these prescribed movements are even working for them.  That will not be the case with our program as the Physio will first help to identify the root cause(s) of your chronic issues and then create an initial game plan of what will be required to fix it for good.  After that you will have a Physiotherapist Assistant (PTA) with you at all times to constantly re-assess the treatment plan according to the patients progress.  Every session you will get daily updates, assessments, and program improvements to accommodate the changes (or lack of changes) in your body. Chris and I will work as PTA’s, which will allow us to use our years of experience and expertise with mobility, strength training, and overall movement mechanics to help you achieve great results.  As a huge bonus, we will also add on any functional Neurology when needed. There have been several members that have tried out the Functional Neurology with Chris or myself  and have seen instant results and long lasting changes. Meaning with the help of our new Physiotherapist we can combine all forms of knowledge and disciplines to alleviate your chronic pain/issues.

As mentioned above, for those of you who have benefits, your Physiotherapy treatment costs will be covered. It is a great time to start addressing these issues with the year coming to an end if you have some unused insurance coverage for PT. For those of you that have used up their benefits, the new year is around the corner and we look forward to helping you then!

We understand this may come with many questions or some further explanation. Feel free to talk to Chris or myself about it for all the details of the program or if you are looking to sign up!

Eddie

 

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

Monday:

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

 

Tuesday:

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

 

Thursday:

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

 

Friday:

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 (yash@crossfitwaterloo.com).

 

Sunday:

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

 

2017 Nutrition and Lifestyle Challenge

This is a picture of Coach Steve before his 2015 Paleo Challenge and a current picture of him living his healthy lifestyle post challenge (PS Coach Steve is not the Fish). Steve will also be helping us with this year’s challenge!

Hello CFW Community,

We will be doing our famous and highly successful Nutrition and Lifestyle challenge starting on Monday November 13th.  There will be an information seminar on Saturday November 11th to explain all of the how’s and why’s of the challenge.  Also, there will be two different groups to suit our differing clientele.  Here are more details on the two groups:

Group A (Health Focused… Look, Feel, & Perform your Best)

  • Designed for people who’s main objective is shedding pounds, leaning out, and just getting healthy
  • Easy to follow process
  • 30-day duration
  • You will be weighed and measured before and after the challenge
  • More focus on quality of food (paleo style), sleep, and exercise (CFW 3-5x Week)
  • Great for people who want to learn more about optimal health and nutrition and healing their bodies
  • Perfect for people who love Christmas shopping… because you will need a more fitted ugly sweater this year!

Group B (Performance… Fine tuning the specifics)

  • Designed for people that have already achieved good results on their current diet and strict exercise regime, but seek to get to the next level.
  • If you are already lean, but want to drop (or gain) a percent or two of body fat, this is the next step.
  • Ideal if you are ready to learn about counting macros, macro timing, and performance based nutrition.
  • 6 Week duration.
  • Will be required to take a before and an after pic, but not required to post or show anyone if you don’t want to. This is purely for yourself, and if you like the results and want to be in prize contention, then you can decide to show it off to just me or the CFW community.
  • This group will have strict and specific guidelines and will require a bit more detail to fine tune, therefore beginner dieters should be in Group A.
  • For this group I recommend hitting the tanning salon week 3’ish, cause you’ll wanna base tan the heck out of them abs before you hit the beach on your winter getaway.

The Group A winner will be determined by the most weight/inches/body fat lost, and the Group B champion will be decided by the best before/after pic results.

There will be a 90 minute seminar on Saturday November 11th around noon to go over the guidelines of the challenge in much more detail.  I will be explaining some of the science/theory behind why this all works at that time as well.  The main purpose of the seminar will be to clearly explain the guidelines that we want you guys to follow.  We will also be weighing and measuring you guys at this time and will have some time for Q&A in case something is unclear to you.

The Fee for the challenge is $90 taxes included and there will be prizes for the top finishers in each category.  If you guys have any questions, or want some advice about doing the challenge, or what group you should join, or anything challenge related please don’t hesitate to ask me or Coach Steve when you see us at the gym, or you can email me at the address below (I know it seems like I sit in front of my computer all day waiting for emails with questions to answer… but unfortunately that’s not the case.  Give me at least a 24 hour window or so to respond.  Thanks in advance for your patience :p ).

Finally, to sign up for the challenge, please CLICK HERE and follow this link to Mind Body where you can pay by Credit online.  After you have paid the entry, we will email you a package that will include some more information about the challenge.  We will be emailing this package out every Friday to new sign ups.  Our sign up deadline is on November 9th so we can get you the packages on the 10th

Coach Chris
cvranes@crossfitwaterloo.com

Creepy 8 Halloween WOD

2016 Halloween Night Costumes

Hello CrossFit Waterloo Community, we want to wish you all a Happy Thanksgiving. It is a grateful time of year to be around family and friends. During this grateful time of season we want to announce our 8 Year and Halloween event! This year we will be combining the 2 events together as things have been a bit busy. We want to bring our community together to give back to the Local community by raising money for the local Food Drive. We welcome any food donations and will have a food drive box set out the week of October 23rd for any food donation. Again further details are to come soon!

Come out for our event as it is sure to be a fun day on Saturday October 28th! The day will be filled with great music that will be spun by DJ Bane and will start at 11 am. The warm up will start at 11:15, so plan to arrive by 11 to allow the Coaches to organize the workout. The workout will start shortly after the warm up. WOD Programmers Chris and Yash will be coming up with a spicy and fun workout for that day. For those that have not attended a Halloween event in the past you may not know that costumes are taken serious :). Costumes are not a must but strongly encourage!

If you are not able to attend for the workout come by before 1:30pm. We will be having some games and it is a great time to socialize with members from other time slots from our great community. As well we will be announcing the winner of the Pumpkin carving competition that will be announced in the coming days. The day will come to an end around 1:30pm, so you can come in at any point that you can attend.

Further details about the day will follow, but we want to let everyone know that on Saturday October 28th our 8 year and Halloween event will take place from 11am to 1:30pm.

Happy Thanksgiving to all,

CrossFit Waterloo Team

Fall 2017 Programming Notes

Fall 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 all of 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:

Olympic Lift Skill: We’ve recently just finished an 8-week cycle of cleans mainly focusing on our positions starting from the basic high hang position and down to the floor through various complexes. Monday will still be focused on olympic lifting but instead we will be turning our attention towards the snatch for this 8-week cycle. For the first 4 weeks we will concentrate on our pull and basic hi-hang and hang positions through complexes. After the 4 weeks we will switch gears and focus on the overhead squat instead of the pull. The goal of the cycle will be fine tune and establish your bar path alongside understanding proper overhead positioning in the snatch.

WOD: Every other week expect to see a some type of snatch progression based on olympic lift skill that you worked on earlier. Tag this along with some cardio and you got yourself WOD. The opposing week will be focused more on dumbbell and kettlebell movements in order to strengthen our ability to maintain tension in the midline while performing a dynamic movement (eg. snatch).

AP: Strongman and odd object work

Tuesday:

Gymnastics Strength: As you’ve recently seen this past Tuesday we have worked on our strict handstand pushups. We will continue this trend for 4 weeks to build our upper body pushing strength. Then to complement this cycle we will work on our raw pulling strength with strict pull-ups from weeks 5-8. The goal of Tuesday’s will be focused on strengthening the upper body and learning proper pushing and pulling mechanics. Keep track of your progressions and use a progression best suited for you based on the given progressions listed in daily WOD posting (ie. Level 1,2,3).

WOD: To get that perfect push:pull ratio (ie. “The Pump”), the WODs from weeks 1-4 will have some type of pull-up. Use any style whether it be jumping, kipping, butterfly pull-ups for the workout unless otherwise stated. Weeks 5-8 will then have handstand pushups in the workout and strict pull-ups in the gymnastics strength.

AP: Rotational midline strengthening

Barbell Class – 6:45 PM

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: Weighted rows (4 weeks), Weighted presses (4 weeks)

Thursday:

Gymnastics Skill: Continuing on with our skill progressions from Thursday we will turn our attention towards muscle-ups for this new cycle. Specifically the first 4 weeks will be focused on bar muscle-ups or our kipping pull-up variations. After becoming a bar muscle-up god, weeks 5-8 will be biased towards ring muscle-ups and learning the dynamics of the rings compared to the bar. Progressions will be listed every Thursday for all skill levels to progress everyone towards a bar or ring muscle-up. Thursdays will be the perfect day for working solely on your kipping mechanics and guiding you towards a kipping pull-up or muscle-up. Even if you have your muscle-up we encourage you to come to our Thursday classes to refine your technique and challenge yourself with different muscle-up complexes every week.

WOD: Muscle-ups will also be included in the WODs every other week to challenge that skill in a different stimulus. Again, if don’t have muscle-ups use the progression you worked on earlier in the skill and apply it to the workout. On the opposing weeks expect to see a midline biased workout, whether that be T2B or holding an L-sit (*Hint*Hint).

AP: Conditioning (AB + Rowing)

Barbell Class – 6:45 PM

Friday:

Strength Skill: Squatting on Fridays will be slightly different than compared to previous weeks where we will work in an extra posterior strengthening exercise to supplement our development with the front squat. Those movements will be romanian deadlifts and reverse back rack lunges. Great tool for building raw leg strength and also strengthening the lower back to support larger loads in the front squat. Fridays you don’t want to miss (Never skip leg day bro) as it will be essential in building strength and learning proper squatting mechanics.

WOD: Intervals, lots of them. These types of workouts will test your ability to recover and continue to output the same consistency of intensity for a given number of rounds. The beauty of these workouts is that after finishing a given interval there will be a rest. Perfect time to activate your rest muscles! All in all, Fridays WODs will be fun and ensure you to be left in a puddle of sweat.

AP: Sagittal plane midline strengthening

 

 

 

 

 

 

 

Saturday:

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!

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 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 fine tune your lifts and skills.

Sunday:

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 simple skills. These skills include learning double-unders and proper rowing mechanics. Lots to learn if you even have double-unders or are an experienced rower. Finally, expect to see alternating WOD styles between individual and partner WODs during this cycle.

AP: Conditioning/Strongman/Skill…

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 come to the Tuesdays classes if you know your upper body needs strengthening or come to the Friday classes if you’re looking to improve your squat strength. To help organise 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 maximise the time you spend at the gym.

 

Coach Yash

Programming Notes Summer 2017

A Look Into Your Week

Hello CFW Community!

Below you will find the programming notes for the daily workouts over the next 6 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 all of you to understand the purpose of the day’s programming to help you mentally prepare yourself before you even get to our gym. We also hope it will help you set your goals for the current skill/strength cycle to kick off the summer.

 

For example:  If we’re working on pull ups on Wednesdays and you still cannot do one, it would be a great goal to come to this day consistently  (no matter what that days excuse may be… and believe me we have heard them all).  Once you commit to this process, you will be ready to focus all of your energy on the pull ups that day.  By doing that, you will build on your personal progression from the previous week (maybe reduce the band thickness you are scaling with, or even better move to a higher bar on your jumping pull ups) and eventually be able to do an unassisted Pull Up!

 

So about those programming notes…

 

Oh Monday.  Not Squat day anymore?  Or is it?!  We will be using everyone’s favorite day of the week to get your motor and your motor skills running.  In the Skill portion of the day we will be focusing on the Clean.  We will improve your technique by progressing through the movement’s different positions as the weeks go on.  The Monday WOD will be the opposite of going to the gym and skipping cardio and leg day… enjoy!

Tuesday’s WOD… or WODs will be testing your body’s capacity over a longer time domain.  Does this mean longer WODs?  Two WODs?  Buy Ins?  Yes, yes it does.  PS- you can also expect a BarBell!

White Board Wednesday’s we will encourage everyone to get their results on the White Board with their WOD times/reps.  Expect some Benchmarks from the CF Girls, Heroes, Open WODs, etc.  As most of you guys know, at CFW we preach that your main focus while training should be on your movement mechanics (not your “score”).  Sometimes when we speed up or overload our bars for a faster time or bigger number on the board, the mechanics start to slip… not cool.  For this reason, we don’t typically stress writing your scores down on the White Board on a day to day basis… we do however want your results posted in your own journals for your own reference, accountability, and growth.  Having said that… sometimes ‘we just wanna go fast’ (and/or heavy).  It’s fun, pushes us to a new level, and tests us in different and great ways when done properly. This is why Wednesdays WOD’s are here… to get that aspect out of your system.  If you want a “compete” day… this is it.  The Skill on a WBW will be based on improving efficiency in one of the movements in the WOD that day.

Don’t Skip Thursday’s if you need work on those Kips… or summer abs.  The focus of this day will be on your Gymnastics.  Kipping and Core Strength will be a focal point in the Skill portion and in the WOD.  We will progress these skills week to week and watch you all improve!

Finally Friday’s… because we finally get to Squat a Barbell!  We hope all of you understand the importance of squat day by now. If you want to build strength, lose fat, and generally win at life, you cannot avoid these days.  Once them legs are all warmed up… expect some explosive hip work in the WODs.

On a Saturday with infamous Drill Sargent 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 adult beverage you earned!

Sunday Funday!  Partners will be made… and broken… mu-ha-ha!  But seriously, partner WOD’s are super fun and are a great opportunity to build on our already sweet community atmosphere.  Nothing brings friends closer together then sharing a sweaty high five, or a sweaty piece of equipment, or a sweaty… well let’s stop there.

If you have any questions at all about any of this please talk to one our coaches and we would be happy to help!

Happy WODing!

Coach Chris V

July Schedule Update!

Hello CFW Community!

We have three changes coming in July to our schedule.

  1. The 5:30pm class will start at 5:45pm
  2. The 6:30pm will start at 6:45pm
  3. The 7:00pm will start at 8:00pm

We have done this for a number of reasons, here are three key ones…

  • The 4:30pm and 5:30pm classes have been our busiest ones throughout the day. Once we see the average class size of any class from day to day is approaching 20 people… we will be adding another class around that time to keep the average number of people per coach down for quality purposes.  Not only will this ensure you are getting the attention you are used to… this will also give you guys more class time options as we get busier!  Once the 5:45pm or the 4:30pm classes are averaging around 20 people we will add back a 5:30pm (or maybe a 5:15 or 5:00pm) class and have offset times.
  • We want to have a 15 minute gap between most of our classes for logistical reasons. This will give our coaches extra time to help you guys if you have any questions after or before your WODs.  This also gives you a bit of time to peel yourselves off the floor and put your equipment away in time for the next class to start.
  • Moving the 7:30pm class to 8:00pm was done for a few reasons as well. Some of our shift workers and commuters were asking for a later class so this change will help many of them.  Also with the hot weather and longer days rolling in we found many prefer a little later and cooler time of day.  We have been doing this for years and many of our members have liked this change in the summer.  Also it improves the overall spread of class availability.  From 5:45am to 8:00pm… surely there is a time for everyone!

As always, we build our schedule and all other aspects of CFW based on quality and your experience as a community.  Your feedback is always greatly appreciated and we look forward to hearing your thoughts on our schedule with these changes, and the future class potential in mind.

Thanks!

Chris V

Time to Move out of Northfield

 

As we are starting the 3rd month of this transition period. It brings a closure to our Northfield location. Many changes have been done already at our Northfield location in preparation of the Dancing studio that will be in place. We have all of the equipment that was remaining out and in our hallway of Parkside location. We want to keep the momentum going to allow for the further/future changes in our new location that we have planned to happen in the upcoming months. With all the equipment now over we will take this chance to sell off equipment that is no longer needed with the new layout. Before we sell off to the public we wanted to post a list of all the equipment that we will be getting rid of to allow our members. Most of the equipment will be selling off for 50-70% of price that was paid by CFW. Here is a full list of the equipment that will be sold and as well the paid price/suggested selling price. All items will be sold on a first come bases. As for the flooring; it will be sold with volume priority. We do have various types of flooring to be sold off and it will be great for anyone that has a garage or home gym.

 

Qty     Item                                                                                          Purchased @                   Selling Price
5          York Squat Racks                                                                           $215.00                             $150-200
1          Rogue Rig Monster Lite – 14                                                     $1,500.00                           $1,100.00
2          Rogue P4 Double Pull-up Bar Rack (3 Mounts + 9ft bar)    $300.00                                 $250.00
18        1″ Yoga/Tatammi Mats                                                                 $160.00                                $100.00
X         Puzzle Piece Flooring (Buff Blue/Grey)                                        $15.50                                $12.00
X         3/8″ Regupol Aktiv Flooring per sq/ft (Blue Streak)                  $2.50                                     $2.00
X         1″ Underlaying Flooring per sq/ft                                                    $1.25                                  $1.00
3          Crash Pads Sets                                                                             $300.00                              $300.00
4          Speakers                                                                                             $75.00                               $35.00
1           Pioneer VSX-820 Reciever                                                          $245.00                              $100.00

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