New Summer Kid’s Classes
CFW is excited to offer new Kid’s Classes for the summer. We will host Kid’s Class on Tuesday, Thursday and Saturday mornings at 9 am. Additionally we will have a class for 4-7 year olds on Saturday’s from 8:3o till 9 am.

The prices for the classes are as follows:
$10 drop in rate
$75 – 10 class punch card
$100 – 20 class punch card

See Meagan, Josh or Tanner to purchase.
Supplement Order on Monday
If you have any special requests for supplements, please have your orders in to Tanner before noon today.

Alicia demonstrates excellent bench press set up – solid lower back arch, scapula pulled together, on her toes and ready to drive the heels down.  Last week’s increase in volume put a hurtin’ on many of us.  Don’t worry this week’s intensification won’t be any easier!  To maintain high intensity exercise you have to have adequate protein (1-1.25 grams per lbs of BW) and plenty of sleep (7-8 hours min per night).  BCAAs are highly recommended as they reduce soreness and increase recovery.  Simply taking a whey protien shake post workout will not supply BCAAs during and immediately after your training.

Crossfit – Day 1 / Week 3

Back Squat 3r x 6s

Don’t begin to count your work sets until you’ve reached a weight that is very difficult for 3 reps. If you aren’t struggling to get the 3rd rep up that set is still a warm up; rest, add weight and lift again. 

5 Rounds for time of. . .
5 Deadlift (275/185)
5 Push Press (165/105)

7 thoughts on “New CrossFit Kid’s Classes Tuesdays and Thursdays at 9 am

  1. Gene says:

    Great Job Alicia. Every time I see you in the gym, you are working hard and getting stronger. Keep it up.

  2. Mike M says:

    My 5:30am & 6:30am classes were putting up some numbers on that 3 rep backsquat today! Kickin’ Monday in the face with a steel toe boot (or inov8)! KEEP IT UP, I LIKE IT!

  3. Sara Clark says:

    Alicia! You’re one of my favorites to see in the gym! Proud of you for sticking to it and working through it all with a back injury! Keep it up missy!

Comments are closed.