Friday: Getting Involved!

Friday: Getting Involved!

Friday: Getting Involved!

No today’s NOT Fran…getting some guesses…getting warmer 🙂

I’ve also been getting a TON of questions about all the awesome events that we have planned after your summer is over…you know…the whole ‘work hard’ side to the summer ‘play hard’

I also know that it’s hard to choose what event’s right for you.

And that’s where your awesome coaches once again come in to guide you to the best decisions for your long term health and fitness.

We’ve got 5 different information sesh’s for our entire Community next week so you’ll know exactly why and how to get involved.

What you can’t wait until then and want an answer RIGHT NOW?

Ok – how’s this?

Because Getting Involved Keeps Us Involved!

Bam answer of the year. #seriously
These info sesh’s will take place on next week on:

  • Monday after 6am before 7am class
  • Monday after 5:30pm class before 6:30pm class
  • Tuesday after 6am before 7am class
  • Tuesday after 4:30pm before 5:30pm
  • Wednesday after 6:30pm before 7:30pm

We’ll be answering any questions you might have about what’s in our packed Fall Line Up of Events.

Each info sesh should take about 5-10 minutes.

Second update – next Saturday August 31 we’ll be doing a Hero WOD at the box during the 10am class – we’d love to invite our Entire Community to come participate: This is a Free Community Event.

Memorial WOD: ‘Hotshots 19’
Sat Aug 31at CFHV

‘Nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives on June 30 2013 while fighting a fire in Yarnell AZ.

Here is where you can make a donation to support the families of the lost heroes. Your support will be collected by the CrossFit Kids Foundation where 100% of the donations will be distributed to the families.’

We will be doing the Hero WOD at our 10am class – please come out and pay your respects if you can.

If you would like to donate please do so here.

Friday’s Training: 

Pre-Skill Anaerobic: Row 250m for time

 

Skill: Med Ball Clean

 

WOD: 3 Rounds for time

  • 25x Med Ball Clean
  • 15x Knees to Elbow/Knee Raises

 

Finish with: Max Effort Plank Hold

Pre-Skill Anaerobic: Row 250m for time 

 

Skill: Med Ball Clean

 

WOD: 3 Rounds for time:

  • 25x Med Ball Clean
  • 15x Knees to Elbow/Knee Raises

 

Finish with: Max Effort Plank Hold

A. In 15 minutes find a 2RM Squat Clean & Split Jerk (2 squat cleans +2 split jerks)

 

B. 3 rounds for time

  • 25x Wall ball
  • 15x Toes to Bar

 

C. Prowler to finish (coaches choice)