- 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.
- New Program Cycle Starts Monday
This week we begin a new program cycle, getting back to the basics, bigger sets and LOTS of strength and positioning accessory work. These next 6-8 weeks is the process, where we put the work in, so have fun and enjoy. You’ll also notice some daily post-workout challenges for in the box or outside at home, work, etc. these are simply some extra work if you have the time and determination. Grab a crew after class and give a couple a shot.
Week of April 30, 2017
Monday: Back Squat 5×5, 7 RFT metcon
Tuesday: BB Complex (Hang Snatch), EMOTM metcon
Wednesday: Skill/Strength Work, 5RD 21-15-9 triplet
Barbell Club 01: Snatch, Push Press, Squats + accessory work
Thursday: BB Complex (Hang Clean), chipper
Friday: Bench Press, 10min AMRAP
Saturday: Back Squats 6×4, 21-15-9 triplet ladder
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 02: Power Clean, Push Jerk, 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.