2011-07-28 Wod

3 Rounds:


15 HPC, 135/95#
15 Barbell Rollouts

2011-07-26 Wod

14min AMRAP:

7 Push Jerks, 115/85#
4 Jumping Lunges
3 Clapping Pushups
1 Shuttle Sprint

2011-07-25 Wod

4 Rounds:

Teams of 3
200m run (timekeeper)
KB Swing, AHAP
Thrusters, 65/45#

Carmen Sandiego has Nothing on CFV

NO CLASSES TODAY DUE TO POSSIBILITY OF HUMAN MELTING!

NO FREE TEASER CLASS 900a class this Saturday (7/23)

(again always check the schedule):

2011-07-19 Wod

6 Rounds:


8 Front Squats, 155/105#
16 KB Swings, 1.5/1.0pd
200m Run

2011-07-18 Wod

8-6-4-2-4-6-8
One-armed KB snatch into (alternating) overhead lunge, 1.5/1.0pd
(8 right arm, 8 left arm, 6 right...)

2011-07-14 Wod

24-18-12-6

KB Swings, 1.5/1.0pd
Dips
K2E

First rip on the right - so proud!

2011-07-12 Wod

18min AMRAP:

3 Strict Pullups
6 Deadlifts, 155/115#
9 Medball Cleans, 20/24#
200m Run

2011-07-11 Wod

Tabata KB swings, AHAP
Tabata OHS, pvc
Tabata Pushups
Tabata L-sit hold

Score for each Tabata is the lowest number of repetitions performed within a given 20 sec
(no reps counted in L-sit hold)

2011-07-09 Wod

4 Rounds:

1min Box Jumps
1min KB Swings, 1pd
1min Abmat Situps
1min DU
1min Rest

Score is total number of reps after 4 rounds

Cat-Camels for a nice cool down

2011-07-07 Wod

3 Rounds:

15 Wallballs, 20, 14#
10 Burpees
5 HSPU

Big shout out to Steve (a.k.a The Blur) and Dayami for stopping by all the way from south Florida!

Announcements and new FREE policy

Check out the Taking the Next Step and Membership Options for the new FREE introductory period.

FREE TEASER CLASS 930a class this Saturday (7/9)

(again always check the schedule):

Drills Build Skills

Here we see the typical 'not coming to full extension'

And, after some skill work, here we see an improved hip opening

Still room for improvement but much better!

2011-06-30 Wod

600m Run
60 Thrusters, 45/25#
400m Run
40 Thrusters
200m Run
20 Thrusters