Monday: Starting Next Year… Now!

Monday: Starting Next Year… Now!

Monday: Starting Next Year… Now!

Preparation is the foundation for success. Let’s get a jump start on next year’s goals!

The Holiday Carnival Extravaganza was an absolute blast! Thanks to everyone who came out and celebrated the Holiday Season with us. We even had our first annual CFHV Awards! Congratulations to all of the winners!

There was so much excitement! From the carnival games to the jump castle to the awesome karaoke serenades (Led by our resident superstar Dean Li ;))

Big thanks to the Party Planning Committee  for giving us such a great gift this year!

Coach Pnutz: Coach of the Year!

With that said lets take a look at next year! We have so many awesome events and goals to strive for. Lets get a head start and get things going! The theme for this week is “Start Next Year Now!” Your first assignment is to come up with 3 goal

s or activities that you’d like to complete by the end of 2013. Make sure you write them down. These goals don’t necessarily have to be CrossFit related but they should be something that your fellow Volts and Vixens can hold you accountable on! Strength in numbers!

Share your goals in the comments below! Let’s get this new year started off right!


Monday’s Training:

All Levels CrossFit

Level 1 CrossFit

A. Movement Review A. Movement Review
B. Filthy Fifty 2.0

  • 50 Box Jumps (30″/24″)
  • 50 Pull Ups
  • 50 KB Swings (53#/44#)
  • 50 Striders
  • 50 T2B
  • 50 Push Press (45#/33#)
  • 50 Back Extensions
  • 50 Wall Ball (20#/14#) ::Upscale=(30#/20#)::
  • 50 Burpee Tuck Jumps
  • 50 Double Unders
40 Min Cap
WOD: Dirty Thirty

  • 30 Box jump 24 inch box
  • 30 Jumping pull-ups
  • 30 Kettlebell swings 1 pood
  • 30 Walking Lunges
  • 30 Knees to elbows
  • 30 Push press 45 pounds
  • 30 Back extensions
  • 30 Wall ball shots 20 pound ball
  • 30 Burpees
  • 30 Double unders