110726 – Tuesday

  • We’re honored to be named WODGear.net’s Gym of the Month! They came out a few weeks ago to film a Saturday team WOD a few weeks ago and we had a great time. Be sure to grab a shirt from them when you visit they site, they’re awesome!
  • It was a year ago yesterday that we got the keys to our present box! What an incredible year it’s been. Here’s to many more with you all (and to those of you just reading the blog that are sooooo close to getting started…)
  • LITB: CrossFit High Voltage from WOD Gear on Vimeo.

    Tuesday’s WOD’s
    All Levels:
    A. Team Row Competition
    B. Max Effort L-Sit, best of 3 attempts (which is really just your first attempt, right)
    C. 7 minute AMRAP
    400 meter run, then complete AMRAP of
    7x Double Unders (Scale Up to Triple Unders)
    7x Sit Ups
    7x Ring Dips
    Level 1 CrossFit
    Skill: Sumo Deadlift High Pull
    WOD: 11, 10, 9…1 of
    SDLHP
    Sit Ups
    100 Meter Sprint

    • We’re honored to be named WODGear.net’s Gym of the Month! They came out a few weeks ago to film a Saturday team WOD a few weeks ago and we had a great time. Be sure to grab a shirt from them when you visit they site, they’re awesome!
    • It was a year ago yesterday that we got the keys to our present box! What an incredible year it’s been. Here’s to many more with you all (and to those of you just reading the blog that are sooooo close to getting started…)
    • LITB: CrossFit High Voltage from WOD Gear on Vimeo.

      Tuesday’s WOD’s
      All Levels:
      A. Team Row Competition
      B. Max Effort L-Sit, best of 3 attempts (which is really just your first attempt, right)
      C. 7 minute AMRAP
      400 meter run, then complete AMRAP of
      7x Double Unders (Scale Up to Triple Unders)
      7x Sit Ups
      7x Ring Dips
      Level 1 CrossFit
      Skill: Sumo Deadlift High Pull
      WOD: 11, 10, 9…1 of
      SDLHP
      Sit Ups
      100 Meter Sprint

      • We’re honored to be named WODGear.net’s Gym of the Month! They came out a few weeks ago to film a Saturday team WOD a few weeks ago and we had a great time. Be sure to grab a shirt from them when you visit they site, they’re awesome!
      • It was a year ago yesterday that we got the keys to our present box! What an incredible year it’s been. Here’s to many more with you all (and to those of you just reading the blog that are sooooo close to getting started…)
      • Tuesday’s WOD’s
        All Levels:
        A. Team Row Competition
        B. Max Effort L-Sit, best of 3 attempts (which is really just your first attempt, right)
        C. 7 minute AMRAP
        400 meter run, then complete AMRAP of
        7x Double Unders (Scale Up to Triple Unders)
        7x Sit Ups
        7x Ring Dips
        Level 1 CrossFit
        Skill: Sumo Deadlift High Pull
        WOD: 11, 10, 9…1 of
        SDLHP
        Sit Ups
        100 Meter Sprint

        • We’re honored to be named WODGear.net’s Gym of the Month! They came out a few weeks ago to film a Saturday team WOD a few weeks ago and we had a great time. Be sure to grab a shirt from them when you visit they site, they’re awesome!
        • It was a year ago yesterday that we got the keys to our present box! What an incredible year it’s been. Here’s to many more with you all (and to those of you just reading the blog that are sooooo close to getting started…)
        • LITB: CrossFit High Voltage from WOD Gear on Vimeo.

          Tuesday’s WOD’s
          All Levels:
          A. Team Row Competition
          B. Max Effort L-Sit, best of 3 attempts (which is really just your first attempt, right)
          C. 7 minute AMRAP
          400 meter run, then complete AMRAP of
          7x Double Unders (Scale Up to Triple Unders)
          7x Sit Ups
          7x Ring Dips
          Level 1 CrossFit
          Skill: Sumo Deadlift High Pull
          WOD: 11, 10, 9…1 of
          SDLHP
          Sit Ups
          100 Meter Sprint

          • We’re honored to be named WODGear.net’s Gym of the Month! They came out a few weeks ago to film a Saturday team WOD a few weeks ago and we had a great time. Be sure to grab a shirt from them when you visit they site, they’re awesome!
          • It was a year ago yesterday that we got the keys to our present box! What an incredible year it’s been. Here’s to many more with you all (and to those of you just reading the blog that are sooooo close to getting started…)
          • Tuesday’s WOD’s
            All Levels:
            A. Team Row Competition
            B. Max Effort L-Sit, best of 3 attempts (which is really just your first attempt, right)
            C. 7 minute AMRAP
            400 meter run, then complete AMRAP of
            7x Double Unders (Scale Up to Triple Unders)
            7x Sit Ups
            7x Ring Dips
            Level 1 CrossFit
            Skill: Sumo Deadlift High Pull
            WOD: 11, 10, 9…1 of
            SDLHP
            Sit Ups
            100 Meter Sprint

            • We’re planning a beach day...and we need your input! CFHV is going to have an ‘End of Summer Bash’, on the last weekend of August, and we would like your input on which beach might be fun. Once we get some ideas, we’ll email everyone and have a vote. So…get those ideas flowing.
            • Today is the day many of you have been waiting for…the latest batch of Stronger Faster Healthier should be in by this afternoon. This stuff will go fast. That’s because you it works so well, and it’s because everyone has been doing a great job this summer of staying on track of their recovery! First come, first served…even though it’s a huge order, it may be gone by the weekend…

            Cristian is getting his 44# weighted pull up on! Cristian had ACL surgery a few months ago, but he hasn’t let what he can’t do stop what he can do. He has been consistent in his training, has listened closely to our Coaching staff’s advice about what to do for his workouts, how to properly scale his movements so he will continue to improve on his rehab, and he has had a great attitude doing it. Remember, the most unsafe activity you can do…is to continue to do nothing! Everything else is better than that.

            Our Level 1 CrossFit class seemed to like their workout as well…

             Tuesday’s WOD’s

            All Levels CrossFit:

            A. C&J Complex x 4 sets

            3x Power Clean, 2x Front Squat, 1x Split Jerk

            B. Then, 1-1-1 Front Squat

            C. 21-15-9

            Squat Clean

            Toes to Bar

            Level 1 CrossFit

            Skill: Medicine Ball Clean

            WOD: 5 Rounds for time

            10x Medicine Ball Clean to Wall Ball

            20x Back Extension

            50x Jump Rope Passes