Hoodies, Sweats, T-shirts & tanks!

That’s seriously one of my favorite pictures form our Holiday party last weekend.  We have such an awesome community!

This week our community got even awesomer (is that a word??) with the addition of all of our new members from Will Rise!

There are bound to be growing pains for sure, but I think we’re all adjusting really well.  The energy in classes has been pretty amazing with so many new faces!

One of the things some people have asked about is apparel…specifically t-shirts.  If you remember back when we had our shirts done, the whole first batch (80 shirts!) were mis-printed.

The mis-print was nothing major, but I’m a perfectionist and they weren’t perfect.  I’ve decided due to a lot of demand to bring those shirts in and have them available to all of you!

I’ll have those t-shirts in the box starting tomorrow in a “deep discount” bin for only $5.00 each!  That’s over 80% off!

I know a lot of you like to cut the shirts up, take off the sleeves, etc… so this is the way to do it!  Need a last minute stocking stuffer on the cheap?  A $5.00 CFHV shirt should do the trick!

For those of you who ordered a hoodie or sweatpants, they will be available end of the day Friday!  Come by and pick them up just in time for the holidays…and the freezing cold weather!

I leaked our “Road to the Open” Program in the last blog, and I’ll have more details on Monday!

Regular schedule at the gym this weekend.  Shred Sesh @ 9am and Oly Class @ 10am on Saturday.  Energizer @ 10am on Sunday.

Have a great weekend!


Friday’s Training:

CrossFit:

PRE SKILL – 5 MIN PULL UP PROGRESSION

WOD: MIRRORS:

Complete each set of movements in mirror-like fashion. P1 does the set – then P2 does the EXACT SAME set.

1 TIME THROUGH:
P1 – 500 M ROW / P2 – 500 M ROW
P1 – 25 THRUSTERS (#45/35) / P2 – 25 THRUSTERS
P1 – 15 PULL UPS / P2 – 15 PULL UPS

3 TIMES THROUGH:
P1 – 200 M RUN / P2 200 M RUN
P1 – 12 KB SWINGS (32kg / 24kg) / P2 – 12 KB SWINGS
P1 – 6 PULL UPS / P2 – 6 PULL UPS

30 TIMES THROUGH:
P1 – 1 REP CLEAN & JERK (#135/95) / P2 – 1 REP CLEAN & JERK

FOR TIME

Fusion (6:30pm) & momWOD (9:30am):

WOD:

STATION 1: AMRAP 6 MINUTES
1 MIN ROW
12 BURPEE OVER ROWER

REST 2 MIN

STATION 2: AMRAP 6 MINUTES
1 MIN AIR ASSAULT BIKE (hard)
12 BOX JUMP / STEP UPS

REST 2 MIN

STATION 3: AMRAP 6 MINUTES
1 MIN DOUBLE UNDERS (Or SINGLES)
12 SIT UPS (or V-UPS)

REST 2 MIN

STATION 4: AMRAP 6 MINUTES
1 MIN 10 M SHUTTLE RUNS
12 AIR SQUATS