Friday 161209

Time flies when your having fun! Thanks for hanging with us Heather!

WOD
As many rounds as possible in 15 minutes of:
12 box jumps, 30/24 inch
9 power snatch, 135/95 lb.
6 bar muscle-ups

Note:  Record rounds/reps to log.

Boot Camp
As Many Rounds As Possible in 20 Minutes of:
100 meter Row
5 inch worms
5 DB Snatch, each arm
10 Wall Balls
10 Weighted overhead back-step lunges, 5 each leg

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Charter member Jay Snead making it official!!!

CFYV Brief
Today we have a temporary class/hour change, 3 and 4 pm CrossFit classes only.  The later hours have been reserved for CFYV’s Paint Night Fundraiser to help raise funds for CFYV teen, Sequoia’s CrossFit competition in Miami, FL!
The Wodapalooza Miami Fitness Festival!!!

CFYV members it’s a great time to help a family member or friend feel healthier, more confident, and happier than last year! And we want to help! From now until the end of January 2017, if you buy a $100 CFYV gift certificate, you will receive a $20 discount off your next month! 

Food Drive
CFYV’s 2nd Annual food drive! Let’s help our local food bank and community this holiday season by donating non-perishable items such as

Peanut butter
Canned or dry mix soups.
Hamburger Helper (or similar) boxed dinners.
Canned meats & stews including, tuna, Manwich, Spam, Dinty Moore, etc.
Spaghetti and other pastas. (Ramen noodles, etc.).
Canned cooking sauces such as spaghetti sauce, pasta sauces, etc.
Pork & beans
No glass jars or bottles, please.
Packaged dry goods such as rice, stuffing, boxed potatoes, baking mixes, etc.
Breakfast foods such as cereal, oatmeal, pancake mix, syrup, etc.
Juice or fruit drinks in cans or plastic containers (Ocean Spray, etc.).
No perishable food items, produce or pet food.  Also accepting socks and toiletries.

Thanks for your help!

Posted in WOD

Thursday 161208

WOD
5 rounds for time of:
28 Air Squats
14 2-arm Russian kettlebell swings, AHAP

7 Strict Handstand Push-ups

Note:  Record time to log.

Boot Camp
As many rounds as possible in 18 minutes of:
2-4-6-8-10-12…ect
Push-ups
Mountain climbers
Box jump overs

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Mobility with Coach Matt

CFYV Brief
CFYV members it’s a great time to help a family member or friend feel healthier, more confident, and happier than last year! And we want to help! From now until the end of January 2017, if you buy a $100 CFYV gift certificate, you will receive a $20 discount off your next month! 

Food Drive
CFYV’s 2nd Annual food drive! Let’s help our local food bank and community this holiday season by donating non-perishable items such as

Peanut butter
Canned or dry mix soups.
Hamburger Helper (or similar) boxed dinners.
Canned meats & stews including, tuna, Manwich, Spam, Dinty Moore, etc.
Spaghetti and other pastas. (Ramen noodles, etc.).
Canned cooking sauces such as spaghetti sauce, pasta sauces, etc.
Pork & beans
No glass jars or bottles, please.
Packaged dry goods such as rice, stuffing, boxed potatoes, baking mixes, etc.
Breakfast foods such as cereal, oatmeal, pancake mix, syrup, etc.
Juice or fruit drinks in cans or plastic containers (Ocean Spray, etc.).
No perishable food items, produce or pet food.  Also accepting socks and toiletries.

Thanks for your help!

Posted in WOD

Wednesday 161207

Strength
Deadlift,  7 sets X 5 reps @ 75% of 1RM
*Perform 1 set every 1:45 until all sets are completed.

WOD
For time complete:
1500 meter row or run
100 double-unders
50 toes-to-bar
100 double-unders
1500 meter row or run

Note:  Record time to log.

CFYV Brief
Congrats to December Member of the Month, Tom Bailey!

tom

What is your most frequentlty used emoji tab?

emojitemp

If you could have one superpower, what would it be?
I wish I had the super power of healing.  The main reason is that my sister is dying from complications due to MS and she is in so much pain.  I would love to be able to take her pain away.  There’s just too much suffering in the world and I wish I could take it all away.

What would be your theme song as you walk into the box?
We Can by LeeAnn Rimes

What would the title of your autobiography be?
Stared down adversity and prevailed

How would you spend a billion dollars?
I’d give all the unwanted and abused animals in the world a refuge.

What’s your spirit animal?
Brown Bear

What was your dream job when your were a kid?
TV Reporter

 

 

 

Posted in WOD

Tuesday 161206

Strength
Power clean + front squat + push jerk unbroken complex
12 minutes to establish max for the day

WOD
As many rounds as possible in 3 minutes of:
3 Power Cleans, 135/95 lb.
3 Front Squats, 135/95 lb.
3 Push Jerks, 135/95 lb.
Rest 3:00

As many rounds as possible in 3 minutes of:
3 Power Cleans, 155/105 lb.
3 Front Squats, 155/105 lb.
3 Push Jerks, 155/105 lb.
Rest 3:00

As many rounds as possible in 3 minutes of:
3 Power Cleans, 185/135 lb.
3 Front Squats, 185/135 lb.
3 Push Jerks, 185/135 lb.

Note:  Record total reps to log.

Boot Camp
As many rounds as possible in 20 minutes of:
200 meter row
10 plank jacks
20 sit-ups
30 Russian kettlebell twist, AHAP
50 jump ropes

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CFYV Squat
CFYV’s 2nd Annual food drive! Let’s help our local food bank and community this holiday season by donating non-perishable items such as

Peanut butter
Canned or dry mix soups.
Hamburger Helper (or similar) boxed dinners.
Canned meats & stews including, tuna, Manwich, Spam, Dinty Moore, etc.
Spaghetti and other pastas. (Ramen noodles, etc.).
Canned cooking sauces such as spaghetti sauce, pasta sauces, etc.
Pork & beans
No glass jars or bottles, please.
Packaged dry goods such as rice, stuffing, boxed potatoes, baking mixes, etc.
Breakfast foods such as cereal, oatmeal, pancake mix, syrup, etc.
Juice or fruit drinks in cans or plastic containers (Ocean Spray, etc.).
No perishable food items, produce or pet food.  Also accepting socks and toiletries.

Thanks for your help!

Posted in WOD

Monday 161205

Strength
Overhead squats,  7 sets X 5 reps @ 75% of 1RM
*Perform 1 set every 1:45 until all sets are completed.

WOD
4 rounds for time of: 
21 Wallball shots, 20/14 lb.
18 Kettlebell swings, 53/35 lb. 
15 Burpees
12 Chest-to-bar pull-ups
*20 minute time cap

Note:  Record time, or rounds and reps to log.

image

CFYV Brief
CFYV’s 2nd Annual food drive! Let’s help our local food bank and community this holiday season by donating non-perishable items such as

Peanut butter
Canned or dry mix soups.
Hamburger Helper (or similar) boxed dinners.
Canned meats & stews including, tuna, Manwich, Spam, Dinty Moore, etc.
Spaghetti and other pastas. (Ramen noodles, etc.).
Canned cooking sauces such as spaghetti sauce, pasta sauces, etc.
Pork & beans
No glass jars or bottles, please.
Packaged dry goods such as rice, stuffing, boxed potatoes, baking mixes, etc.
Breakfast foods such as cereal, oatmeal, pancake mix, syrup, etc.
Juice or fruit drinks in cans or plastic containers (Ocean Spray, etc.).
No perishable food items, produce or pet food.  Also accepting socks and toiletries.

Thanks for your help!

Posted in WOD

Saturday 161203

WOD
400 meter run or 500 meter row
25 Toes-to-Bar
400 meter run or 500 meter row
15 Front Squats, 155/105 lb.
400 meter run or 500 meter row
5 Rope Climbs, 15 ft. ascent
400 meter run or 500 meter row
15 Front Squats, 155/105 lb.
400 meter run or 500 meter row
25 Toes-to-Bar

Note:  Partner option, partners run or row together and split reps however desired.  Record time to log.

Boot Camp
As many rounds as possible in 20 minutes of:
400 meter run or row
15 wall-ball shots
15 dips
15 kettlebell sumo deadlift high pullsnov_prboard

CFYV Brief
Y’all earned some epic November PRs!  Even Stronger in December!

Posted in WOD

Friday 161202

WOD
“CrossFit Games Open 16.4”
As many rounds as possible in 13 minutes of:

55 Deadlifts, 225/155 lb.
55 Wallballs, 20/14 lb.
55 Calorie Row
55 Handstand Push-ups

Note:  Record reps to log.

Boot Camp
Every minute on the minute for 15 minutes of:
5 pull-ups
4 renegade rows, AHAP
3 burpees

Janet hits the 1 Year mark at CFYV!!!  Awesome start to a lifestyle of fitness, both mentally and physically, Janet!  We are proud of you! Good luck on your big jump today! 

Posted in WOD

Thursday 161201

Today is Bring A Friend Day!
WOD
Buy-in:
200 Double-unders
Directly into:
3 Rounds for time of:
50 foot walking lunge
25 toes-to-bar
50 foot walking lunge
25 kettlebell swings, 1.5/1 pood

Note:  Record time to log.

Boot Camp
Tabata weighted back step lunges
Rest 1 minute
Tabata dumbbell push press, AHAP
Rest 1 minute
Tabata Goblet squat, AHAP
Rest 1 minute
Tabata kettlebell swings, AHAP
Rest 1 minute
Tabata hollow rock hold

riz

Awesome job Riz!!!

CFYV Brief 
CFYV’s 2nd Annual food drive! Let’s help our local food bank and community this holiday season by donating non-perishable items such as

Peanut butter
Canned or dry mix soups.
Hamburger Helper (or similar) boxed dinners.
Canned meats & stews including, tuna, Manwich, Spam, Dinty Moore, etc.
Spaghetti and other pastas. (Ramen noodles, etc.).
Canned cooking sauces such as spaghetti sauce, pasta sauces, etc.
Pork & beans
No glass jars or bottles, please.
Packaged dry goods such as rice, stuffing, boxed potatoes, baking mixes, etc.
Breakfast foods such as cereal, oatmeal, pancake mix, syrup, etc.
Juice or fruit drinks in cans or plastic containers (Ocean Spray, etc.).
No perishable food items, produce or pet food.  Also accepting socks and toiletries.

Thanks for your help!

Posted in WOD

Wednesday 161130

WOD
3 Rounds for time of:
7 Thrusters, 75/55 lb.
7 Pull-ups
7 Burpees
Then 50 sit-ups
3 Rounds for time of:
7 Thrusters, 75/55 lb.
7 Pull-ups
7 Burpees
Then 50 sit-ups
3 Rounds for time of:
7 Thrusters, 75/55 lb.
7 Pull-ups
7 Burpees
Then 50 sit-ups

Note:  Rexord time to log.

tusCFYV Brief 
CFYV’s 2nd Annual food drive! Let’s help our local food bank and community this holiday season by donating non-perishable items such as

Peanut butter
Canned or dry mix soups.
Hamburger Helper (or similar) boxed dinners.
Canned meats & stews including, tuna, Manwich, Spam, Dinty Moore, etc.
Spaghetti and other pastas. (Ramen noodles, etc.).
Canned cooking sauces such as spaghetti sauce, pasta sauces, etc.
Pork & beans
No glass jars or bottles, please.
Packaged dry goods such as rice, stuffing, boxed potatoes, baking mixes, etc.
Breakfast foods such as cereal, oatmeal, pancake mix, syrup, etc.
Juice or fruit drinks in cans or plastic containers (Ocean Spray, etc.).
No perishable food items, produce or pet food.  Also accepting socks and toiletries.

Thanks for your help!

Posted in WOD

Tuesday 161129

Strength
Deadlift, 6 sets X 6 reps @ 70% of 1RM
*Perform 1 set every 2:00 until all sets are completed.

WOD
AMRAP 3 minutes:
15 Calorie Row
15 Power Cleans, 115/85 lb
Rest 3:00
AMRAP 3 minutes:
12 Calorie Row
12 Power Cleans, 135/95 lb
Rest 3:00
AMRAP 3 minutes:
9 Calorie Row
9 Power Cleans, 155/105 lb

Note: Record rounds/reps to log.

Boot Camp
As many rounds as possible in 25 minutes of:
100 meter run
15 sit-ups
10 weighted box step ups, AHAP
5 jumping lunges

image

CFYV Brief                                                           CFYV’s 2nd Annual food drive! Let’s help our local food bank and community this holiday season by donating non-perishable items such as

Peanut butter
Canned or dry mix soups.
Hamburger Helper (or similar) boxed dinners.
Canned meats & stews including, tuna, Manwich, Spam, Dinty Moore, etc.
Spaghetti and other pastas. (Ramen noodles, etc.).
Canned cooking sauces such as spaghetti sauce, pasta sauces, etc.
Pork & beans
No glass jars or bottles, please.
Packaged dry goods such as rice, stuffing, boxed potatoes, baking mixes, etc.
Breakfast foods such as cereal, oatmeal, pancake mix, syrup, etc.
Juice or fruit drinks in cans or plastic containers (Ocean Spray, etc.).
No perishable food items, produce or pet food.          Also accepting socks and toiletries                                             Thanks for your help!

Posted in WOD

Friday 161125

WOD
Teams of 3:
AMRAP 10 min:
Back Squat:
50 Reps at 135/95 lb
50 Reps 185/135 lb
AMRAP at 225/155 lb
Rest 3:00
AMRAP 10 min:
Push Press:
50 Reps at 135/95 lb
50 Reps at 155/105 lb
AMRAP at 185/135 lb
Rest 3:00
AMRAP 10 min:
Hang Power Clean:
50 Reps at 135/95 lb
50 Reps at 155/105 lb
AMRAP at 185/135 lb

Note:  Score is total reps for each round.  Record teams names and reps!

Wednesday 161123

WOD
Front squat, 1-1-1-1-1 reps
Bench Press, 1-1-1-1-1 reps

Rest 5 minutes then

Every minute on the minute for 12 minutes alternating:
40 seconds on 20 seconds off:
1st min: GHD sit-ups
2nd min: Hollow rocks
3rd min: Tuck-ups
4th min: Hollow rock hold

Note:  Record loads and reps to log.

CFYV Brief
**Thanksgiving Holiday Schedule**
Thanksgiving Day (11/24) – Closed
Friday (11/25) – 11am group class
Saturday (11/26) – Normal Schedule 

Posted in WOD