Wednesday & Thursday; Jan 14-15, 2015

Wednesday & Thursday; Jan 14-15, 2015

Wednesday & Thursday; Jan 14-15, 2015

Skillz class – this Saturday! It’s all about Jump Rope Skillz!

  •  Struggling with dubs?
  • Struggling with burpee dubs?
  • Struggling with handstand dubs?
  • Struggling with triples or quads?

Did your mind just MELT?

This Sunday at 11am…our new Volt Christian who has been a competitive jump roper since 3rd grade [before he took his talents to 4th grade] is our guest host at our monthly Skillz class –

Come by & learn awesome progressions & some sweet tricks – great for all levels…and it’s already included in your membership at CFHV!

More MAP is coming! Starting Monday at 6:30pm – we’re adding another awesome High Voltage Max Aerobic Power to the schedule!

This means we’ll have this popular class on MWF at 7:30am M/W at 6:30pm & Friday at 5:30pm!

We’ve also gotten several requests for a MAP only membership…for those of you who can’t get enough of this class – or have friends who want to see what all your getting shredded is about! Stay tuned…

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Wednesday’s Training; 

Fitness/Performance/Sport

A. Deadlift; One set every 2 min for 12 min;
F: x5-7 reps; 2020 tempo
P/S; Touch & go no dropping from top
Set 1 – 10 reps – 50% of 1RM
Set 2 – 10 reps – 60%
Set 3 – 10 reps – 65%
Set 4 – 8 reps – 70%
Set 5 – 6 reps -80%

B. L-Sit hold;
Max combined of 3 attempts;
F; Tuck
P/S: L-Sit

C. 3 Rounds for time;
400m run
21xKB Swings
50x Double Unders
[F; Russian + 100x Single Unders][P; as rx’d][S; 100x Double Unders]

MAP; 7:30am + 6:30pm! Come check it out! 

2 min on 1 min off x3
1. 5x Slam Ball + 5x Striders [each leg]
2. 5x Hand Release Push Ups + 5x Air Squats
3. 50x Jump Rope Passes + 5x Evil Wheel

Max Aerobic Power [7:30am + 6:30pm]

And coming Thursday; 

Fitness Only [6:30pm]

Skill; Push Press; Build to 1Rm from a rack in 10 min

WOD; 12 min AMRAP;

100m run

10x DB Push Press

10x Burpees

10x Sit Ups

F/P/S; [Note; 4:30pm is Firebreathers & Requires a test in]

A. Snatch;
Hang Squat Snatch x1 reps; every minute on the minute for 10 min
working up in weight

F; OHS x3 reps every minute from a rack
P/S; as rx’d

B. “Jeremy”
Overhead Squat + burpee Over Bar
21-15-9 reps for time;
OHS + Burpee Over Bar
F; KB Front Squat or Light OHS
P; 95/65#
S; 135/95#