Guest Days, a new Firebreather, and our annual Barbells For Boobs!

What an amazing weekend at the box!

We had 13 athletes come and put themselves to the test with “Trial By Fire” to gain entry to the weekly Advanced Class.  Shout outs to Christina White, Brian Koontz, Ally Rennell, Amy Rocha, Geniella Lester, Chris Eddins, Stella Kim, Bryan Felix, Chris VanLoon, Serge Courtois, and our visitors Jackie, Edgar, & Taryn.

Congratulations to our very own Ally Rennell and Christina White for passing the test and becoming the newest Firebreathers!

After that fun the top secret “Trial by Fire 2.0” was revealed to the crowd and our existing FBs took on the challenge.  Coach Dizzle, Coach Derrick, Ryan Joe, Andrew Worsham, Christina White, Tom Jankas, myself, and visitor Travis tackled it head on.  If you head over to Instagram you can see the play by plays for the whole day!

BIG ANNOUNCEMENT!  Every week in October at CFHV we’re having GUEST DAYS!

This means you can bring a friend to class FOR FREE and you’ll be their “ambassador” and show them the ropes.  They can see what all the fuss is about and you can share with them the amazing community we have here and all the fun we have getting fit!

Bring a friend to class on Thursdays at 6:30pm, Fridays ALL DAY, and Saturdays at 10am.  Kindly have them fill out the online waiver first, and they’re all set!

Guest Days start THIS THURSDAY, October 1st and run the whole month!  Don’t worry, we’ll make sure to remind you all month.

Finally, mark your calendar for Saturday, October 17 when we will be having our annual Barbells for Boobs event!  It’s an annual fundraiser for breast cancer research that happens at CrossFit boxes all over the world during October for breast cancer awareness month.

We’ll be releasing all the details and fundraising pages later, but for now just make sure to mark the date on your calendar!

Last but not least, we kicked off a little “mom on the streets” action this past Friday night to promote our new momWOD class starting next Monday, October 5, at 9:30am.

Thanks to the Koontz, Kang, & Demetroff familys, and Coach Deb for all their help!  If you know someone that might be interested, take some flyers from the lobby and spread the word!


Monday’s Training:

CrossFit:

STRENGTH, TECHNIQUE & DEVELOPMENT: LEG STRENGTH – CLUSTERS:

3 SETS: Perform one set of 2* reps with a self-timed :30 rest between each set. Weight should stay across at approx. 75-80% of 1RM. Note – if heavier lifters, 80% of 1RM may drop you to 1 rep. Lighter lifters will stick to 2 reps. Ultimately, you will fail by end of 12 sets.

As each set should take no more than 15 seconds, plus rest of exactly :30, this work should be completed under 12 minutes.

A: Back Squat Clusters (2.2.2.2.2.2.2.2.2.2.2.2)

REST 2 MINUTES

B: Hack Squats: 6-8 Reps E90SEC x 3 SETS.

WOD: “RAHOI” (Hero WOD):

AMRAP 12 MINUTES:

12 Box Jumps (24/20″)
6 Thrusters (95/65#)
6 Bar-Facing Burpees

Fusion (7am & 6:30pm):

Cardio Tabata! 30 MIN PROGRAM:

Complete 4 Minutes (8 Sets) at each station before rotation:

Station 1: Air Assault (:20 Work / :10 Rest x 8 Sets)
1 MIN REST/ ROTATION

Station 2: Box Jump / Step Ups (:20 Work / :10 Rest x 8 Sets)
1 MIN REST / ROTATION

Station 3: Rower (:20 Work / :10 Rest x 8 Sets)
1 MIN REST/ROTATION

Station 4: Jump Rope (:20 Work / :10 Rest x 8 Sets)
1 MIN REST / ROTATION

Station 5: Burpees (:20 Work / :10 Rest x 8 Sets)
1 MIN REST / ROTATION

Station 6: Shuttle Runs (10 M Touch and Turn) (:20 Work / :10 Rest x 8 Sets)
1 MIN REST/ ROTATION


Tuesday’s Training:

CrossFit:

STRENGTH, TECHNIQUE & DEVELOPMENT: SHOULDER PUSH TEMPO:

A: Warmup Sets BB Only – 2 x SHOULDER PRESS E30SEC x 8 SETS

ALT B1 & B2 E90SECONDS x 12 MINUTES (4 Total Sets)
If time permits, you can lift heavier for the jerks, and deload for the PP. Otherwise, keep loads across. Either way, perfect form is key.

B1: Tempo Push Jerk x 3 Reps – with 2 second pause in receiving / dip position.
B2: Push Press x 8 Unbroken Reps (scaled as needed)

WOD: FOR TIME (20 MIN TIME CAP):

400 M RUN or 500 M ROW
30 PULL UPS
20 MOUNTAIN CLIMBERS
10 HSPU
5 MUSCLE UPS (Sub 10 x Dips)
10 HSPU
20 MOUNTAIN CLIMBERS
30 PULL UPS
400 M RUN or 500 M ROW

Fitness (6:30pm):

STRENGTH, TECHNIQUE, & DEVELOPMENT:

3 SETS – Coach to lead tempo in unison!
A1: DB PUSH PRESS x 8 Reps @ 20X2 (focus on proper lockout at top)
A2: KB GOBLET SQUAT x 6-8 Reps @ 42X1 (focus on controlled, perfect position)

WOD: ALT EMOM x 15 MIN (5 SETS):

MIN 1: 8-10 RING ROWS
MIN 2: 8-10 PUSH UP / ROLL UPS or BOX PUSH UPS
MIN 3: 8-10 UB WALL BALL SHOTS