110809 – Tuesday

Please give a warm CFHV welcome for Jose who is joining our Instructor Training Program! He comes to us from training at CrossFit Walnut, has been with us for a few months now, and has become an absolute beast lately. He has great energy in every class he trains in, and pays great attention to detail when he WOD’s. Here he’s getting a new Front Squat PR of 290#! He is a CrossFit Level 1 certified coach, and we’re excited to have him go through our own ITP Program. If you see him at the box, make sure to introduce yourself, and ask him a ton of questions. Just like the rest of our Coaches, we are here to help you all perform your very best, both short and long term.

Tuesday’s WOD’s

All Levels Classes

Band Sprints: 5 sets.

Then:

A. First do a 3 min AMRAP. Rest 1 minute.
B. Then a 5 Min AMRAP. Rest 2 minutes. Same as above
C. Then the whole thing.

TheĀ  ‘Chippah’
10x Pull Ups
20x 180 degree Burpee jumps
10x Push Press
30x Box Jumps
10x Push Press
40x 180 degree Burpees
10x Pull Ups
50x Double Unders

Level 1 CrossFit
Skill: Push Press

WOD: Chipper
1x through, for time.
10x Pull Ups
20x 180 degree Burpee jumps
10x Push Press
25x Box Jumps
10x Push Press
30x 180 degree Burpees
10x Pull Ups
50x Double Unders