- Meet “Sandy”
We’ve got a spring/summer surprise challenge for the CFC community. And it’s already underway. We’d like to introduce you to “Sandy”, you be spending some time with her this summer. More details to come, stay tuned for the post.
- EMPOWER Bootcamp
Join us in the excitement of launching the EMPOWER by CFC Bootcamp this week! Check out the FB page or website and sign up today. Get your first month for as low as $75 or $99 for unlimited classes. EMPOWER is a 1-hour, coach-led bootcamp consisting of… A Warm-Up: to get your heart rate up and blood flowing. Strength Work: Variety of body-weight, core, glute and kettle-bell work to activate, strengthen and tighten muscle tissue. Cardio & Core: A challenging cardiovascular/conditioning session that will get a great sweat going and leave you feeling slim, accomplished and ready for anything. Sometimes with a devious core-finisher! Check out the FB page or website and sign up today. Get your first month for as low as $75 or $99 for unlimited classes.
- Next On-Ramp (Intro) Program: May 2nd
Our next On-Ramp (Intro/Beginner) Program starts Tuesday, May 2nd and runs three times/classes per week for four weeks. You’ll learn the fundamentals of everything we do in both strength and skill; have a fun group warm-up and mobility session and of course end the day with a mid-to-high intensity crossfit-inspired workout that will challenge you can get a great sweat going! Register online via our website or email and reserve your spot today.
- Last Week of Testing
This week we cap off an IMPRESSIVE program cycle with some heavy squats, lifts and presses; plus a benchmark mash-up and some gymnastics testing. Eat well, sleep well and come ready to go!
Week of April 23
Monday: Back Squat Testing, 4 round triplet for time
Tuesday: Gymnastics Testings, conditioning chipper or 2k row test
Wednesday: Hang Power Cleans, benchmark mash-up metcon
Barbell Club 15: Snatch, Push Press, Back Squat + accessory work
Thursday: Front Squat Testing, 12min classic CF AMRAP
Friday: Split Jerk Testing, dead-lift EMOTM metcon
Saturday: Hang Snatch, 6-round partner triplet
Sunday: BB Club + Open Gym… Come in for skill work or make up a workout you missed this week. Let’s have some fun!
Barbell Club 16: Clean & Jerk, Clean Pulls, Front Squat + accessory work
- Yoga poses for low-back relief https://breakingmuscle.com/fitness/the-magnificent-7-yoga-poses-for-lower-back-relief
Now scheduling for our next on-ramp, spread the word! Our On-Ramp (intro) program runs three times/classes per week for four weeks. You’ll learn the fundamentals of everything we do in both strength and skill; have a fun group warm-up and mobility session and of course end the day with a mid-to-high intensity crossfit-inspired workout that will challenge you can get a great sweat going!
- Price: $175+GST
- Register online HERE or via our website/email and reserve your spot today.
Fun Features in WODIFY
- Athlete Performance: Enter your results in ‘Athlete Performance’ and track your progress, percentages, etc.
- Whiteboard: visit the ‘whiteboard’ to view scores of yourself and fellow members from current or previous days. A great way to see how others are doing and what comments they had.
- Leader board: view ‘leader board’ for top PRs and scores for lifts, benchmark workouts, etc.
Enter you performance right at the kiosk, front desk, smart phone or when you get home. We’d love to see your progress and comments. Even better, we’d like to know your goals! Let your coach know next time you’re in or drop us an email.