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.
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Supplement Order on Monday
If you have any special requests for supplements, please have your orders in to Tanner before noon today.
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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!

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