Tuesday: The Presents have Arrived!

Tuesday: The Presents have Arrived!

Tuesday: The Presents have Arrived!

Santa dropped by the gym and left behind a few things!

Santa

Happy Holidays everyone! We have some great news! The Once a Year Holiday Gear Preorder has officially arrived! Be sure to stop by the office if you haven’t already and pick up your new apparel!

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We’d also like to announce our Holiday Schedule. There are a few dates that need to be marked in your calendars. Here they are!

Box Jumps

Sunday 12/23/2012 ONLY Long WOD
Monday 12/24/2012 CFHV CLOSED
Tuesday 12/25/2012 CFHV CLOSED
Wed Thu Fri 12/26-28/12 9:30AM Classes cancelled
Saturday 12/29/12 ONLY 10AM Team WOD and 11AM Barbell
Monday 12/31/2012 One WOD at 12:30PM
Tuesday 1/1/2013 CLOSED

All other dates not listed above follow the normal CFHV Class Schedule.

We hope your Holidays are filled with cheer. Keep up the great training. Lets ring in the new year with a great attitude!

 

Tuesday’s Training:

Level 1 CrossFit

Level One/Two CrossFit

All Levels CrossFit

Skill: Movement Review A. Part A x 4Power Clean Complex

  • 3 x Power Clean
  • 3 x Front Squat
  • 3 x Split Jerk

A. Part A x 4Power Clean Complex

  • 3 x Power Clean
  • 3 x Front Squat
  • 3 x Split Jerk
WOD: “Fight Gone Bad”3 Rounds for Max Reps;1 Minute Per station;1 Minute rest after all Stations:

  • Wall Ball
  • SDLHP
  • Box Jumps
  • Push Press
  • Row (cal)
B. “Elizabeth” or “Amanda””Elizabeth”21-15-9 reps of:

  • Cleans at 135#/95#
  • Ring Dips

“Amanda”

9-7-5 reps of:

  • Squat Snatch at 135#/95#
  • Muscle Ups
 B. “Elizabeth” or “Amanda””Elizabeth”21-15-9 reps of:

  • Cleans at 135#/95#
  • Ring Dips

“Amanda”

9-7-5 reps of:

  • Squat Snatch at 135#/95#
  • Muscle Ups