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 161109

WOD

Front squat, 8 sets X 4 reps @ 80% of 90% 1RM
*Perform 1 set every 1:30 until all sets are completed.  If you have done this before then add 10 lbs. to your working weight.

Bench press, 8 sets X 4 reps @ 80% of 90% 1RM
*Perform 1 set every 1:30 until all sets are completed. If you have done this before then add 5 lbs. to your working weight.

Rest 4 minutes then:

Run the block
or
Row 1600 meters

Awesome job Tom on accomplishing your 1 year at CFYV!!! Now the Fun really starts!

Awesome job Tom on accomplishing your 1 year at CFYV!!! Now the Fun really starts!

Monday 161031

Strength
Front squat, 7 sets x 5 reps @ 75% of 90% 1RM
*Perform 1 set every 1:30 until all sets are completed, If you have done this before then add 10lbs to your working weight *

WOD
With a continuously running clock complete 5 thrusters every minute.
From 0:00-5:00 use 75/55-lb.
From 5:00-10:00 use 95/75-lb.
From 10:00-15:00 use 115/95-lb.
Continue adding 20-lb. every 5 minutes for as long as you are able.

Note:  Record reps to log.  Compare reps to 151030.
Wes Piatt, 35 minutes + 4 reps, Pat Barber, 25 minutes – [video]

CFYV Brief
Happy Halloween – Temporary Halloween schedule change today only – 4 pm last class!
Thursday is bring a friend day!

Monday 161024

Strength
Front Squat, 6 sets x 6 reps @ 70% of 90% 1RM
*Perform 1 set every 2:00 until all sets are completed, If you have done this before then add 10lbs to your working weight *

WOD
3 Rounds for time of:
500 Meter Row/Run
12 Burpees plate jumps
21 Box Jumps, 24/20 inch

Note:  Record time to log.

CFYV Brief
CFYV members, friends, and families,….Join us for an epic costume party for adults and kids this Saturday! We’ll have food, games, music, dancing, and costume contest. The categories are scariest, funniest, best couple, best family, most original… Bring your dancing shoes and get your groove on.

Monday 160926

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WOD
For time complete:
400m Run
40 sumo deadlift high-pulls, 95/65 lb. 
21 Squat Snatch, 95/65 lb.
400m Run
30 sumo deadlift high-pulls, 95/65 lb. 
15 Squat Snatch, 95/65 lb.
400m Run
20 sumo deadlift high-pulls, 95/65 lb.
9 Squat Snatch, 95/65 lb.

Note:  Record time to log.

 

CFYV Brief
This Thursday is bring a friend day!

Monday 160912

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Sequoia 2016 Granite Games 1st Place!

Strength
Deadlift, 8 sets x 3 reps @ 80% of 1 RM
*Perform 1 set every 1:15 until all 8 sets are complete

WOD
3 rounds for time of:
15 deadlifts, 205/145lb
25 wall ball shots, 20/14lb
15 toes to bar
25 box jumps, 24/20″
Note: 20 minutes time cap. Record time to log.unnamed

CFYV Brief
Join us at the box to celebrate Sequoia’s 1st place win!! 6:15pm

Monday 160222

2016-02-21_2132

WOD
For time:
9 bar muscle-ups
21 push jerks, 115/85 lb.
7 bar muscle-ups
15 push jerks, 115/85 lb.
5 bar muscle-ups
9 push jerks, 115/85 lb.

Note:  Record time to log.

CFYV Brief
Each Friday, we will be hosting “Friday Night Lights”!
Come by and cheer on athletes taking on the Open workout!

 

Wednesday 160113

Skill/strength
Push press
65%x 5reps, 75%x 5reps, 85%x 5+ reps
(Last set is for max reps)
WOD
Complete as many rounds as possible in 10 minutes of:
100-meter walking lunge with 45/25-lb. plate overhead
30 sit-ups
Note: Record loads and rounds/reps to log.
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Congratulations, Jeri ,on accomplishing 1 Year of CFYV workouts!  Jeri has made some amazing gains during her first year, and we look forward to another year of some fun challenging workouts with her!

 

 

 

 

 

 

 

 

 

CFYV Brief
Remember to tally your nutrition scores for today.
And Let us know if you have any questions.