100824 – Tuesday

Announcements:

1. The gym will be closed this Sunday and Monday in honor of Labor Day…but…

2. We will be having a Hero WOD on Labor Day for everyone at 12:30pm. Come on by!

3. CrossFit Total Event! Sunday, cialis 40mg September 12, tadalafil 12-3pm.

4. New Class! Movement & Mobility class will be held every Tuesday @ 7pm. Free to all CFHV Members.

This weekly class starts next Tuesday, September 7 @ 7pm. It’s an hour long, and will cover stretching, injury prevention, rehab & prehab, and special requests for any of you that have areas that need additional attention.

This class will be held by Coach Rane, who is a Movement & Mobility Certified Coach through CrossFit, as well as a Certified Yoga teacher.


Spirit of the Games: Part 1″ with Chris Spealler
(courtesy of the CrossFit Journal)

Tuesday’s WOD’s

Level 1 CrossFit

5 Rounds for time

400 meter run

25x Back Extensions

25x Sit Up

All Levels CrossFit & Level 2 CrossFit

A1. Snatch Grip Deadlift 5-4-3-3

A2. Rings Dips ADAP (as difficult as possible)

B. “Michael”

3 rounds for time

800 meter run

50x Back Extensions

50x Sit Ups
Announcements:

1. The gym will be closed this Sunday and Monday in honor of Labor Day…but…

2. We will be having a Hero WOD on Labor Day for everyone at 12:30pm. Come on by!

3. CrossFit Total Event! Sunday, cialis 40mg September 12, tadalafil 12-3pm.

4. New Class! Movement & Mobility class will be held every Tuesday @ 7pm. Free to all CFHV Members.

This weekly class starts next Tuesday, September 7 @ 7pm. It’s an hour long, and will cover stretching, injury prevention, rehab & prehab, and special requests for any of you that have areas that need additional attention.

This class will be held by Coach Rane, who is a Movement & Mobility Certified Coach through CrossFit, as well as a Certified Yoga teacher.


Spirit of the Games: Part 1″ with Chris Spealler
(courtesy of the CrossFit Journal)

Tuesday’s WOD’s

Level 1 CrossFit

5 Rounds for time

400 meter run

25x Back Extensions

25x Sit Up

All Levels CrossFit & Level 2 CrossFit

A1. Snatch Grip Deadlift 5-4-3-3

A2. Rings Dips ADAP (as difficult as possible)

B. “Michael”

3 rounds for time

800 meter run

50x Back Extensions

50x Sit Ups

Congrats to Charissa & Steven on the birth of their newest baby girl, search Sevilla Violet Kiefer, 6lbs, 15.8 oz, and a FGB score of 328, as rx’d. Another future fire breather, just like her parents. Congrats!

Monday’s WOD’s

Level 1 CrossFit

Skill: Double Unders

WOD: “Lil’ Annie”

40-30-20-10

Double Unders

Sit Ups

All Levels CrossFit

A1. Front Squat 5-5-4-3-3

A2. AMRAP Chest to Bar Pull Ups (minimum 7 each round)

B. “Annie” for time.

50-40-30-20-10

Double Unders

Sit Ups

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