In House Throwdown Today!

How will you challenge yourself today? Benchmark? Heavy lift? Max reps?
[wpvideo R4WRmoAB]

Courtesy CrossFit.com
How will you challenge yourself today? Benchmark? Heavy lift? Max reps?
[wpvideo R4WRmoAB]

Courtesy CrossFit.com
Great job on your first Nutritional Challenge Logbook turn in. If for any reason you haven’t turned it in yet, please turn it in to the front room desk, or email it to paleoblocks@gmail.com. We’re already starting to see noticeable changes in everyone we see that took the Challenge. Just 5 & 1/2 weeks left…YOU CAN DO IT!

Announcements:

1. Reminder: we will cap our Level 1 CrossFit class each night at 20 people. This will help us ensure that everyone gets expert Coaching from us. So come on time, sign in the front room as it is first come, first served. There are All Levels classes before and after every Level 1 class, so no need to worry about getting your fix! We take Volts and Voltage Vixens of literally All Levels at each of these classes.

We will be adding more Level 1 CrossFit to the schedule shortly (another great benefit that comes from having the biggest CrossFit gym in the Valley). We’re also working on a Level 2 CrossFit class (for intermediate Level CrossFitters). Stay tuned for more exciting announcements about upcoming CrossFit High Voltage classes!

2. We’re watching Food, Inc. in the lounge Wednesday night at 9pm. Everyone is welcome to come watch and learn more about living a healthy, and fit lifestyle.

3. This Saturday, April 24, from 12pm – 6pm is our 1st In House Throwdown and Affiliate Team Try Out. Come out and have an awesome time. And yes, there will be a party & BBQ after. It’s just how we do! Do not miss this, as everyone is invited.

It’s a smile…I know these things!

Monday’s WOD’s

Skill:

Level 1: Thrusters

All Levels: Band Resisted Sprints

WOD:

‘Broken Up Fran’

5 Rounds for time:

9x Thrusters (95/65#)

9x Pull Ups

Post load and times to comments.

How are everyone’s lungs feeling?
How will you challenge yourself today? Benchmark? Heavy lift? Max reps?
[wpvideo R4WRmoAB]

Courtesy CrossFit.com
Great job on your first Nutritional Challenge Logbook turn in. If for any reason you haven’t turned it in yet, please turn it in to the front room desk, or email it to paleoblocks@gmail.com. We’re already starting to see noticeable changes in everyone we see that took the Challenge. Just 5 & 1/2 weeks left…YOU CAN DO IT!

Announcements:

1. Reminder: we will cap our Level 1 CrossFit class each night at 20 people. This will help us ensure that everyone gets expert Coaching from us. So come on time, sign in the front room as it is first come, first served. There are All Levels classes before and after every Level 1 class, so no need to worry about getting your fix! We take Volts and Voltage Vixens of literally All Levels at each of these classes.

We will be adding more Level 1 CrossFit to the schedule shortly (another great benefit that comes from having the biggest CrossFit gym in the Valley). We’re also working on a Level 2 CrossFit class (for intermediate Level CrossFitters). Stay tuned for more exciting announcements about upcoming CrossFit High Voltage classes!

2. We’re watching Food, Inc. in the lounge Wednesday night at 9pm. Everyone is welcome to come watch and learn more about living a healthy, and fit lifestyle.

3. This Saturday, April 24, from 12pm – 6pm is our 1st In House Throwdown and Affiliate Team Try Out. Come out and have an awesome time. And yes, there will be a party & BBQ after. It’s just how we do! Do not miss this, as everyone is invited.

It’s a smile…I know these things!

Monday’s WOD’s

Skill:

Level 1: Thrusters

All Levels: Band Resisted Sprints

WOD:

‘Broken Up Fran’

5 Rounds for time:

9x Thrusters (95/65#)

9x Pull Ups

Post load and times to comments.

How are everyone’s lungs feeling?
Come watch “Food, Inc” in the Lounge tonight at 9pm! Bring your friends.

We will post and send out the WOD’s for Saturday’s In House Throwdown and Affiliate Cup Try-Out on Thursday…so stay tuned!

Tuesday’s WOD’s

Level 1 CrossFit

Skill: Med Ball Cleans

WOD: 10, 9, 8…1

Med Ball Cleans

Sit Ups

Push Ups

Post load and time to comments.

All Levels CrossFit

WOD:

1 Rep Max Deadlift,

then after 5 minutes,

5 Minutes Max Rep Burpees.

Post Deadlift weight and Burpee Reps to comments.

Awesome job, everyone! Congrats on another night of incredible PR’s! The Nutritional Challenge is really starting to pay off for many of you…just like we planned!

See you all Wednesday for more awesome awesomeness.
How will you challenge yourself today? Benchmark? Heavy lift? Max reps?
[wpvideo R4WRmoAB]

Courtesy CrossFit.com
Great job on your first Nutritional Challenge Logbook turn in. If for any reason you haven’t turned it in yet, please turn it in to the front room desk, or email it to paleoblocks@gmail.com. We’re already starting to see noticeable changes in everyone we see that took the Challenge. Just 5 & 1/2 weeks left…YOU CAN DO IT!

Announcements:

1. Reminder: we will cap our Level 1 CrossFit class each night at 20 people. This will help us ensure that everyone gets expert Coaching from us. So come on time, sign in the front room as it is first come, first served. There are All Levels classes before and after every Level 1 class, so no need to worry about getting your fix! We take Volts and Voltage Vixens of literally All Levels at each of these classes.

We will be adding more Level 1 CrossFit to the schedule shortly (another great benefit that comes from having the biggest CrossFit gym in the Valley). We’re also working on a Level 2 CrossFit class (for intermediate Level CrossFitters). Stay tuned for more exciting announcements about upcoming CrossFit High Voltage classes!

2. We’re watching Food, Inc. in the lounge Wednesday night at 9pm. Everyone is welcome to come watch and learn more about living a healthy, and fit lifestyle.

3. This Saturday, April 24, from 12pm – 6pm is our 1st In House Throwdown and Affiliate Team Try Out. Come out and have an awesome time. And yes, there will be a party & BBQ after. It’s just how we do! Do not miss this, as everyone is invited.

It’s a smile…I know these things!

Monday’s WOD’s

Skill:

Level 1: Thrusters

All Levels: Band Resisted Sprints

WOD:

‘Broken Up Fran’

5 Rounds for time:

9x Thrusters (95/65#)

9x Pull Ups

Post load and times to comments.

How are everyone’s lungs feeling?
Come watch “Food, Inc” in the Lounge tonight at 9pm! Bring your friends.

We will post and send out the WOD’s for Saturday’s In House Throwdown and Affiliate Cup Try-Out on Thursday…so stay tuned!

Tuesday’s WOD’s

Level 1 CrossFit

Skill: Med Ball Cleans

WOD: 10, 9, 8…1

Med Ball Cleans

Sit Ups

Push Ups

Post load and time to comments.

All Levels CrossFit

WOD:

1 Rep Max Deadlift,

then after 5 minutes,

5 Minutes Max Rep Burpees.

Post Deadlift weight and Burpee Reps to comments.

Awesome job, everyone! Congrats on another night of incredible PR’s! The Nutritional Challenge is really starting to pay off for many of you…just like we planned!

See you all Wednesday for more awesome awesomeness.
Hey Everyone!

I’m very glad to announce the WOD’s for our very first CFHV In House Throwdown!

Remember, it starts this Saturday at 12pm. We’ll have 3 WOD’s, through out the day. They will be run in heats, and are all scalable.

9am Level 1 class is still on this Saturday, but there will be no 10am class for this Saturday, due to the Throwdown.

WOD 1. Starting at 12pm – 2pm (but it’s not a 2 hour WOD!).

CF Baseline Down and Back. (Can be subbed with original CF Baseline).

500 Meter Row

40x Squats

30x Sit Ups

20x Clapping Push Ups

10x Chest to Bar Pull Ups

then you must get off the bar,

10x Chest to Bar Pull Ups

20x Clapping Push Ups

30x Sit Ups

40x Squats

500 Meter Row.

WOD # 2. 2pm – 4pm

5 Minutes total. Ground to Overhead any way.

Max weight lifted total from ground to overhead. Minimum 95/65#, but you can use as much weight as you like, choose your own weight.

Once the clock starts, and before you can begin lifting, you must complete 10 Hand Stand Push Ups (1 ab mat for women).

Then the remaining part of the 5 minutes you have to lift.

WOD #3. 4-6pm.

The Chipper.

For time.

45x Double Unders

40x Box Jumps (24″/20″)

35x Wall Ball (20/15#)

30x Burpees)

25x Overhead Squat (115/75#)

20x Toes to Bar

15x Thruster (135/95#)

10x Muscle Ups (sub ring pull ups and push ups)

400 Meter Sand Bag Run.

Remember, you can try 1, 2, or all 3 WOD’s. You can come help, hang out, BBQ us some food…you get the picture. Part of having awesome community events is making sure everyone is invited. So bring your friends and family too so they can see what the heck your Facebook status updates are all about.

The winner will be based on the lowest combined ordinal ranking for each WOD. 1st place in each WOD gets 1 pt, 2nd place gets 2 pts, and so on. Lowest combined score wins!

WTF Brian finally joining the 4 Wheel Club at CFHV!

And a little 1230pm mobility aint to shabby either…

See you all there this Saturday at 12pm.

Remember, 9am is still on for this Saturday, but no 10am (just for this week).

How will you challenge yourself today? Benchmark? Heavy lift? Max reps?
[wpvideo R4WRmoAB]

Courtesy CrossFit.com
Great job on your first Nutritional Challenge Logbook turn in. If for any reason you haven’t turned it in yet, please turn it in to the front room desk, or email it to paleoblocks@gmail.com. We’re already starting to see noticeable changes in everyone we see that took the Challenge. Just 5 & 1/2 weeks left…YOU CAN DO IT!

Announcements:

1. Reminder: we will cap our Level 1 CrossFit class each night at 20 people. This will help us ensure that everyone gets expert Coaching from us. So come on time, sign in the front room as it is first come, first served. There are All Levels classes before and after every Level 1 class, so no need to worry about getting your fix! We take Volts and Voltage Vixens of literally All Levels at each of these classes.

We will be adding more Level 1 CrossFit to the schedule shortly (another great benefit that comes from having the biggest CrossFit gym in the Valley). We’re also working on a Level 2 CrossFit class (for intermediate Level CrossFitters). Stay tuned for more exciting announcements about upcoming CrossFit High Voltage classes!

2. We’re watching Food, Inc. in the lounge Wednesday night at 9pm. Everyone is welcome to come watch and learn more about living a healthy, and fit lifestyle.

3. This Saturday, April 24, from 12pm – 6pm is our 1st In House Throwdown and Affiliate Team Try Out. Come out and have an awesome time. And yes, there will be a party & BBQ after. It’s just how we do! Do not miss this, as everyone is invited.

It’s a smile…I know these things!

Monday’s WOD’s

Skill:

Level 1: Thrusters

All Levels: Band Resisted Sprints

WOD:

‘Broken Up Fran’

5 Rounds for time:

9x Thrusters (95/65#)

9x Pull Ups

Post load and times to comments.

How are everyone’s lungs feeling?
Come watch “Food, Inc” in the Lounge tonight at 9pm! Bring your friends.

We will post and send out the WOD’s for Saturday’s In House Throwdown and Affiliate Cup Try-Out on Thursday…so stay tuned!

Tuesday’s WOD’s

Level 1 CrossFit

Skill: Med Ball Cleans

WOD: 10, 9, 8…1

Med Ball Cleans

Sit Ups

Push Ups

Post load and time to comments.

All Levels CrossFit

WOD:

1 Rep Max Deadlift,

then after 5 minutes,

5 Minutes Max Rep Burpees.

Post Deadlift weight and Burpee Reps to comments.

Awesome job, everyone! Congrats on another night of incredible PR’s! The Nutritional Challenge is really starting to pay off for many of you…just like we planned!

See you all Wednesday for more awesome awesomeness.
Hey Everyone!

I’m very glad to announce the WOD’s for our very first CFHV In House Throwdown!

Remember, it starts this Saturday at 12pm. We’ll have 3 WOD’s, through out the day. They will be run in heats, and are all scalable.

9am Level 1 class is still on this Saturday, but there will be no 10am class for this Saturday, due to the Throwdown.

WOD 1. Starting at 12pm – 2pm (but it’s not a 2 hour WOD!).

CF Baseline Down and Back. (Can be subbed with original CF Baseline).

500 Meter Row

40x Squats

30x Sit Ups

20x Clapping Push Ups

10x Chest to Bar Pull Ups

then you must get off the bar,

10x Chest to Bar Pull Ups

20x Clapping Push Ups

30x Sit Ups

40x Squats

500 Meter Row.

WOD # 2. 2pm – 4pm

5 Minutes total. Ground to Overhead any way.

Max weight lifted total from ground to overhead. Minimum 95/65#, but you can use as much weight as you like, choose your own weight.

Once the clock starts, and before you can begin lifting, you must complete 10 Hand Stand Push Ups (1 ab mat for women).

Then the remaining part of the 5 minutes you have to lift.

WOD #3. 4-6pm.

The Chipper.

For time.

45x Double Unders

40x Box Jumps (24″/20″)

35x Wall Ball (20/15#)

30x Burpees)

25x Overhead Squat (115/75#)

20x Toes to Bar

15x Thruster (135/95#)

10x Muscle Ups (sub ring pull ups and push ups)

400 Meter Sand Bag Run.

Remember, you can try 1, 2, or all 3 WOD’s. You can come help, hang out, BBQ us some food…you get the picture. Part of having awesome community events is making sure everyone is invited. So bring your friends and family too so they can see what the heck your Facebook status updates are all about.

The winner will be based on the lowest combined ordinal ranking for each WOD. 1st place in each WOD gets 1 pt, 2nd place gets 2 pts, and so on. Lowest combined score wins!

WTF Brian finally joining the 4 Wheel Club at CFHV!

And a little 1230pm mobility aint to shabby either…

See you all there this Saturday at 12pm.

Remember, 9am is still on for this Saturday, but no 10am (just for this week).

It’s finally here! Everyone is super excited about coming in and gettin’ some! Come by and hit up a WOD, or 2, or 3, have some BBQ, get a drink…you get the picture!

WOD #1: 12-2pm

WOD #2: 2-4pm

WOD #3: 4-6pm

The WOD’s get progressively more difficult as the day goes on, but each WOD can be scaled if needed.