HOLIDAY 2020 PROGRAMMING NOTES

❄❄Hello CFW Community!❄❄

We are officially starting a new programming cycle today! Below you will find the programming notes for the daily workouts over the next 4-weeks. Please be sure to read over each day to help set up your training week. Understanding the purpose of each training day will help mentally prepare you to approach your training day with intent.

PROGRAMMING DESIGN (5-DAY PROGRAM)

MONDAY

• Monday’s will be a strength and skill-building training day
• Expect a variety of strength training both in gymnastics and weightlifting

TUESDAY

• The focus of this day is to build your endurance in both gymnastics and weightlifting movements
• Each week there will be an emphasis on either strength-endurance or endurance alone, both designed to improve your aerobic capacity!

WEDNESDAY

• Wednesday’s will be the second strength and skill-building training day designed to complement Monday’s training
• Expect a variety of strength training both in gymnastics and weightlifting

FRIDAY

• Throwdown Fridays! Fridays will feature fun and challenging workouts which will vary from benchmarks, past Open workouts, or custom CFW workouts!
• Be sure to make Friday a part of your training week to get those endorphins kickin’ after finishing a classic CrossFit workout!

SATURDAY

• Get your sweat on with Saturday workouts!
• Continuing the tradition, Saturdays will feature 20 min + time period workouts to work on your strength and conditioning to leave you accomplished and set for the rest of your weekend!

BARBELL CLASS

Come join the Saturdays barbell class at 11:30 am to learn how to Olympic lift and or increase your 1 RMs in both the Clean & Jerk and Snatch lifts. For the next 8-weeks, we will be focusing on the Snatch and learning proper positioning, technique, and eventually progressing towards a full snatch. 

The barbell class is a great opportunity for all skill levels to get both technical training and to get a great workout to finish your week off!

EXTRA PROGRAMMING

If you are interested in extra training beyond the CFW classes then check out our extra programming by subscribing to the YASHTRAIN below! This program is designed to improve your performance across all domains such as gymnastics, strength, endurance, and metcons. If you’re looking to take your training to the next level, or compete in CrossFit then please subscribe (website) OR update your emailing preferences below (email). You will be sent 1 email each week with a full week of extra programming free of charge.

PROGRAMMING RECAP

Overall, our program is designed to keep your body guessing through a methodically structured strength and conditioning program. Each cycle is designed with the consideration of past cycles and future cycles to come to allow you to progress and reach your health and fitness goals! We push for growth and development and so if you have a glaring weakness, work on it… consistently! Finally, TRACK RESULTS, WORKOUTS, and YOUR NUMBERS in a journal if you want to maximize the time you spend at the gym. 

-Coach Yash

EMAILING LIST

• Please use your Mindbody email to subscribe to our Newsletter, and select “YASHTRAIN” if you also want to receive extra programming.
• If you have already subscribed you can update your email preferences by scrolling to the bottom of a recent email we sent you OR fill in your email below and press subscribe. You will be prompted to update your email preferences if your email is already in the system. Use this to update your email preferences such as adding additional email lists such as the “YASHTRAIN” to your subscription package.