Mid-February 2014, CFW will be expanding its facility. The new side, known as the “Strong Side”, will be home to our Specialty Programs, including Olympic Lifting, Conjugate Strength, and Gymnastics. We will also house our other programs like CrossFit Kids and Kinetic BootCamp on the new side.
Our current space will continue to focus on CrossFit to the core: highly intense, constantly varied functional fitness aimed at increasing general physical preparedness. The Strong Side, in contrast, will offer programs that focus on specific areas of fitness, aiming to align with an athlete’s interest or to target specific weaknesses. Allow me to will explain our Strong Side Olympic Lifting Program.
Olympic weightlifting is unique in that it requires an extraordinary amount of coordination, balance, strength, flexibility, accuracy, agility, and power production. There are no other movements that demand such symmetry of physical attributes. The advantages of proficiency in the two Olympic Lifts stretch far beyond the lifts themselves. Any physical ability that requires the skills listed above will improve as you become a better lifter. In other words, if you improve your Olympic Lifts, everything will improve.
The Strong Side Olympic Lifting Program is a 2-Day a week program designed to build proficiency in the two Olympic Lifts: The Snatch and The Clean & Jerk. We will use various progressions to improve each portion of each lift to build one complete movement. Specialized equipment, including jerk boxes, lifting platforms, competition style bumpers, and brand new barbells, will be utilized to aid our training.
A typical 90 minute class will include a general warm up, a skill specific warm up, a main lift, an accessory lift, a strength building exercise, core work, and flexibility training.
This class will be coached by USAW weightlifting coaches and a nationally competitive CrossFit Weightlifting coach.
Registering for Olympic Lifting will assign you a timeslot – Either the 10:00AM class or the 6:30PM class. 12 slots are available for either time slot. Both time slots lift on Mondays and Wednesdays.
Memberships for this class will be an add-on to your current CFW membership, ranging from $63 a month to $96 a month, depending on your current membership status. Two levels of commitment are available: 3 Months & 6 Months. An email has been sent to you with this information attached. At the end of your commitment period, you will be offered a chance to renew to keep your current spot. Otherwise, those on the waiting list will have the opportunity to get into the capped class.
Registration for the program OPENS THURSDAY, JANUARY 16, 2014.
Please ask your CFW coaches for more information. See you on the Strong Side.
TODAY: FRI, JAN 10, 2013
EMOM FOR 5 MINUTES
5 HANG POWER CLEANS 155/105
5 CLAPPING PUSH UPS
IMMEDIATELY FOLLOWED BY, AMRAP IN 5 MINUTES
8 DEADLIFTS 135/95
8 HAND RELEASE PUSH UPS