110423 – Saturday

  • Friday’s WOD has been announced! For that matter, the next 2 wod’s have been announced!
  • This Friday’s WOD will be a 20 Min AMRAP of 5x Power Clean (145/100#),   10x Toes to Bar, 15x Wall Ball. Sounds like fun!
  • Remember, Hawaiian Luau Theme. Come dressed in your best grass skirts and get ready to kill it brudder.


Cool, eh? Thoughts to comments.

Tuesday’s WOD:

All Levels:

A. Max Distance Broad Jump

B. 4 rounds for max reps. 1 min per station. 1 min rest after 4 stations are completed

  • Wall Ball
  • Double Unders
  • Lemon Squeezers
  • Hand Stand Push Ups

Level 1 CrossFit:

Skill: Wall Ball

WOD: 3 Rounds for max reps, 1 min rest after all 5 stations are complete

  • Push Ups
  • KB Swings
  • Sit Ups
  • Jump Rope
  • Wall Ball

 

  • Friday’s WOD has been announced! For that matter, the next 2 wod’s have been announced!
  • This Friday’s WOD will be a 20 Min AMRAP of 5x Power Clean (145/100#),   10x Toes to Bar, 15x Wall Ball. Sounds like fun!
  • Remember, Hawaiian Luau Theme. Come dressed in your best grass skirts and get ready to kill it brudder.


Cool, eh? Thoughts to comments.

Tuesday’s WOD:

All Levels:

A. Max Distance Broad Jump

B. 4 rounds for max reps. 1 min per station. 1 min rest after 4 stations are completed

  • Wall Ball
  • Double Unders
  • Lemon Squeezers
  • Hand Stand Push Ups

Level 1 CrossFit:

Skill: Wall Ball

WOD: 3 Rounds for max reps, 1 min rest after all 5 stations are complete

  • Push Ups
  • KB Swings
  • Sit Ups
  • Jump Rope
  • Wall Ball

 

  • Friday, Friday, Friday! 6pm, be there. Only 2 more of these WOD’s left, and you’ve all been doing great. Our box is currently in 23rd place in SoCal, and the top 30 teams qualify for Regionals in Long Beach this June. We of course need each and every one of your help to continue rocking the WOD’s and supporting each other during them.
  • Great energy on Wednesday. For the last 6 weeks we’ve been covering skills necessary for every Games WOD and making sure everyone is fully prepared with strategy and technique. You all have impressed all the Coaches by coming in ready to tackle these WOD’s, and it shows in each and every Volt & Vixen’s performance.
  • In case you’d forgotten, Friday Night’s theme is Hawaiian Luau…come ready, there will be prizes for best dressed!
  • And now, the full instructional video for Friday night’s WOD! Check it out, then let’s crush it.


Wednesday’s WOD:

A. Power Clean

145/100#. Work on breathing and touch & go reps.

B. Toes to bar practice. 5 minutes.

C. Every minute on the minute for 12 minutes. For completion, not max effort (save your juice for Friday ya’ll!)

Minute 1: 6x Chest to Bar Pull Ups

Minute 2: 6x Thrusters (100/65#)

Continue this for 12 minutes.

 

Gettin leid on Friday Nights at CFHV! When was the last time you had this much fun at your gym?

Even the morning crew got in on some action!

We’d also like to extend some big thanks for Chase for coming out and lei’ing everyone! Also, big shout out to Leah for getting best dressed for our Hawaiian themed WOD, and Coach Josh for the score of the day! Both won gift cards to BJ’s for their outstanding effort (seriously).