100302 – Tuesday

Thursday’s WOD’s

Level 1 CrossFit

Skill

Barbell Clean

7-7-5-5-5

WOD

12 Minute AMRAP

20x Sit Ups

10x Hang Power Clean/Med Ball Clean

All Levels CrossFit:

Skill: Prowler Push!

WOD:

5 Rounds for time

10x Back Squat 185/115

10x Burpees
Thursday’s WOD’s

Level 1 CrossFit

Skill

Barbell Clean

7-7-5-5-5

WOD

12 Minute AMRAP

20x Sit Ups

10x Hang Power Clean/Med Ball Clean

All Levels CrossFit:

Skill: Prowler Push!

WOD:

5 Rounds for time

10x Back Squat 185/115

10x Burpees
Saturday’s WOD:

Level 1 CrossFit:

WOD: Team WOD

150 Push Press

200 KB Swings

250 Air Squats

Teams of 3. Only 2 can be working at any 1 time

All Levels

WOD: Team WOD

100 Laps Bear Crawl

200x Virtual Shoveling over 24″ barrier (45/25#)

300 Reverse Wall Ball

Teams of 3. Only 1 person per station at a time.

Great week of training everyone! We’re breaking in the new gym with some awesome WOD’s and some fun with the new toys (aka, health the Prowler!). See you all next week for more new stuff!

The new place is coming along…still lots of more things to do to keep making this place even more awesome…

Like part of our new lounge! Lift some weights, viagra cheer everyone on, play some Rock Band, lift some more weights, push the Prowler, climb a rope…

Thursday’s WOD’s

Level 1 CrossFit

Skill

Barbell Clean

7-7-5-5-5

WOD

12 Minute AMRAP

20x Sit Ups

10x Hang Power Clean/Med Ball Clean

All Levels CrossFit:

Skill: Prowler Push!

WOD:

5 Rounds for time

10x Back Squat 185/115

10x Burpees
Saturday’s WOD:

Level 1 CrossFit:

WOD: Team WOD

150 Push Press

200 KB Swings

250 Air Squats

Teams of 3. Only 2 can be working at any 1 time

All Levels

WOD: Team WOD

100 Laps Bear Crawl

200x Virtual Shoveling over 24″ barrier (45/25#)

300 Reverse Wall Ball

Teams of 3. Only 1 person per station at a time.

Great week of training everyone! We’re breaking in the new gym with some awesome WOD’s and some fun with the new toys (aka, health the Prowler!). See you all next week for more new stuff!

The new place is coming along…still lots of more things to do to keep making this place even more awesome…

Like part of our new lounge! Lift some weights, viagra cheer everyone on, play some Rock Band, lift some more weights, push the Prowler, climb a rope…

Sunday’s WOD

Skill:

Snatch

5-5-5-5-5

WOD:

30-25-20-15-10-5 for time.

Snatch

Push Ups

After every set of Snatch and Push Ups, pilule sprint 100 meters.

Best sweat angel ever courtesy Wade. Oh yes, for sale you WILL sweat!

March is here…that means a NEW MONTHLY CHALLENGE. This one is completely different, prostate I promise. We always do our new monthly challenge the first Monday of every month and do the finals later in the next month. To properly do this Monthly Challenge, you will need to be strong, fast, and have great stamina…I hope that narrowed it down to basically everything we do.

See you all Monday!

Monday’s WOD

Monthly Challenge:

“Prowler Push”

Push the Prowler across the parking lot 2x (down and back, cure try down and back). Sure, cialis 40mg it doesn’t seem like much…but it pretty much adds up to the worst 30-45 seconds of your life.

Men: 45# plate on each side. Women: 25# plate on each side.

WOD:

Level 1 = 15 minute AMRAP

All Levels = 20 Minute AMRAP

Double Under

Sit Up

Push Up

Squat

Round 1, sale do 1 of each movement. Round 2, do 2 of each. Keep going up in order until the AMRAP is over. Post highest round completed to comments.

Coach Tom proves that anyone can do CrossFit…even if you’re missing your legs!

Great job yesterday everyone! I think Monday was our busiest (and best) day ever at the gym! Tons of people getting their results on and starting March off right!

This March we have tons of Big Announcements coming up! CFHV is stepping up our game with some awesome new programs. Get ready? Ever Ready!