CFW Athletics & Fitness

Constant varied. But never random.

The programming at CFW changes day to day, week to week, and season to reason, but a lot of thought goes into each session. Anyone can throw a bunch of movements at you and make you TIRED. We meticulously craft our sessions to make you BETTER. . Movements, reps, loads, and time domains may vary—but the goal is consistent: build a fitter, stronger, more capable human.

Come amaze yourself at how capable you are! First week is always free!

Wishing our CFW members luck on Wachusett Mountain today as they tackle the UltraTrax course! We’ve got someone rucking each of the 4 available distances, 7, 14, 21, and 28 milers. Let’s get it!

We’re not sure who the exact artist is here, but we certainly loved seeing this message from one of our members kiddos, left on the whiteboard between classes.

Let it be a reminder to you all today: THIS YOU GOT! 😂💙💙💙

There’s something unique in training within the context of the daily WOD. You find people of matching fitness levels that you can try to keep up with, rep for rep. You get inspired by the newer member who just started a few weeks ago have a challenging movement “click” for the first time. You get the shared energy of the whole group, pushing you past your preconceived limitation. And best of all, you get the fellowship that comes from doing hard things together. The meticulous programming may draw us in, but the post workout hugs and fistbumps are what keep us coming back.

We want to celebrate Alex today, who soon turns 73, which few of our members believe, as he looks and performs like someone 20 years younger!

HOW LONG HAVE YOU BEEN WITH CFW?

I started around December 2025 so only 8 months, but doing crossfit for over 10 years and physically active my whole life.

WHY DO YOU TRAIN?

It’s been a lifelong habit to participate in sports and working out, and a big part of my physical and mental health. I was active in sports in high school and college, then continued all my adult life from running, swimming, golfing, biking combined with gym workouts. Part of my secret of longevity (I am 73 this year) is having an active lifestyle that benefits both mind and body.

WHAT’S YOUR MOST MEMORABLE FITNESS MOMENT?

I was one of two gym rats that rowed 42,164 meters (Boston Marathon distance) continuously for charity fund raising (I was 62 at the time). Others participated as teams. It took me over 3 hours, but I enjoyed every stroke.

FAVORITE LIFT AND WHY?

I like the bench press. A good press requires engagement of the whole body, focus on movement and technique, including tightening of abs and grip strength. I no longer work on PRs, but keeping upper body strength is important for quality of life as we age. (as well as lower body strength).

ANY ADVICE FOR NEW MEMBERS?

Be in it to win it. You don’t have to be the strongest or fastest, resistance training is part of longevity and health. Make gym workouts a habit. Come even when tired, not every workout needs be full throttle. Get rest and come back strong. Have good diet, work on destressing yourself and have a gym workout are keys to long healthy life.

Thanks Alex, for your insights and being such a valuable member of CFW! Many of us say that we want to be like Alex when we “grow up”!

Come on by for a free week of training alongside Alex and our other amazing members. No cost, no obligation; we think of it as a test for IS, to prove our worth to you and show you how you’re so much more capable than you think. Hit us up any time!

Join us tomorrow as we close out the workweek with a super simple, but not necessarily easy, partner WOD!

“The Walking Dead”, in teams of 2 for time:
50-40-30-20-10 Front Squats (115/75)
10-20-30-40-50 Calories (bike, ski, or row)
* one partner works at a time
* split work up any way
* run as classic couplet: all 50 squats before 10 cals, before 40 squats and then 20 cals, etc

Keep those elbows as high as your standards, your chest proud, and fight for that full depth even as fatigue sets in, as those reps are the most important of all! We love partner WODs as the built in rest allows for more intensity when your own reps come up, and they build even deeper camaraderie. Grab a friend and tackle this one, or make a NEW friend in class through your shared hard work. We hope to see you out there!

Joining us for the first time? Your first WEEK is entirely on the house, no cost, no commitment. All we ask is an open mind and a willingness to work, and you’ll amaze yourself at all you can accomplish. Hit us up for details!

A number of CFW members recently headed to Spain together to complete the Camino de Santiago, walking from Sarria to Santiago. Some went for spiritual reasons, others to get in a beautiful hike. But ALL were moved by the gorgeous vistas and innumerable wonderful people we met along the path. Being able to share experiences like this outside the gym is what makes CFW so special.

Buen Camino!

We’ll often encourage you to step out of your own comfort zones, but we’ll be with you the whole way, and watch over you for safety and for assurance. Whether it’s trying a new movement, pushing harder on the bike sprint, dropping a little deeper into the rep, or choosing the Rx’d weight for the first time, you’ll often be confronted with the edges of comfort. But our amazing coaches will ensure you’re pushing SAFELY, and will even reel your intensity back in at times! You can always trust us to give you an amazing workout, yes, but also to watch your reps, offer form and technique feedback, and keep you safe.

Start your FREE week of classes with us today!