Wednesday: A Needed Lift

Wednesday: A Needed Lift

Wednesday: A Needed Lift

Community truly is an incredible thing.


We truly have an incredible group of people who train at this gym. Everyone is willing to pick each other up and move forward. You could have a rough day a bad workout or a terrible dilemma and for some reason when we all get together to train and socialize things just seem to get better. We should all be very thankful for the amazing friends family coaches and fellow Volts and Vixens that we have in our lives.

One of our favorite sayings here at CFHV is… “Full effort is full victory”. I love that quote. It says it all. Over the next few days lets try to apply that saying to aspects of our lives that have nothing to do with CrossFit. Whether it be helping someone out cooking making someone feel better being a good spouse or simply cleaning your house. It’s little things that make the difference. Lets finish the week off strong gang!

Wednesday’s Training:

All Levels CrossFit

Level 1 CrossFit

Skill:5 Rounds:

A1) Muscle Up/Pull Up Strength work

  • 6 reps ADAP

A2) L-sit

  • 3 max effort holds per round; 5 seconds rest between holds
Skill: The C and D

  • We will be learning the C and D…
  • And how it’s used in the Knee Raise!
B. For Total Score:

  • 30 seconds AMRAP of Double Unders

-rest 30 seconds

  • 1 minute AMRAP of Double Unders

-rest 30 seconds

  • 1 minute AMRAP of wall ball

-rest 1 minute

  • 2 minutes AMRAP of KB Swing

-rest 1.5 minute

5 minute AMRAP of:

  • -10x T2B
  • -10x Wall Ball
WOD: “Tall Order!”
30 minute Cap Goal is to complete as many movements as possible repeating the list if need be:40 reps of:

  • Knee Raise
  • Wall Ball
  • Backwards Jump Rope
  • Sit Ups
  • Lunges