100901 – Wednesday

100901 – Wednesday


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 September 12 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