Dear CFE Athletes, we're very excited to introduce some new classes with a slightly altered schedule, beginning October 1, 2016. Pricing for gym services will also be marginally altered to accommodate appropriate staffing, ensure excellence in coaching, and enhance your experience here at CFE. Your coaches will be reaching out to your shortly to explain the new pricing structure.
Open Gym: Offered six days a week and available to Gold and Platinum (unlimited) memberships. An opportunity to work those weaknesses and incorporate accessory strength and skill training into your fitness regimen. Don't forget a space to mobilize and work on that recovery, as well!
Competitors Class: An 8 a.m. Saturday morning RX workout for competitors and those looking to throw down with the coaches. Open to all memberships with the expectation that athletes are able to meet the prescribed standards of the workout. Expect weekly 1rm's, benchmark wods, and coaches' cook-ups.
Barbell Club: Now offering three BBCs a week, the new class being held Thursday's at 7 p.m. The regularly programmed 6:30 p.m. CrossFit workout will be shortened to a half hour, cutting the strength/skill portion of the workout to accommodate both classes. So, Wednesday morning will be BBC, then WOD; Thursday night will be WOD, then BBC. Switchin' it up to keep you on your toes!
Mobility WOD: Now offered twice a week, Monday night 7:30 p.m. and Friday morning 11 a.m.. The format of Mobility WOD will take on a more structured form, addressing dynamic range of motion, as well as common mobility challenges in weightlifting and gymnastics movements. Consider this a recovery workout, so be prepared to challenge your body in new ways.
***Classes and scheduling will be subject to change based on popularity and demand***
1a. 5 x 8 Kettlebell strict press (each arm)
-rest 30 secs-
1b. 5 x 10 Dumbbell shoulder front raises
-rest 30 seconds
10 Power snatch 95/65#