Keeping the momentum

This week is your last chance to take advantage of our $100 Membership promo!

Buy a one month Unlimited gift membership for someone for $100, and when they redeem their gift, your membership ALSO becomes $100 for the month!

It’s that simple.  This offer has been super popular for the Summer, and we want as many of you to be able to take advantage of it as possible before time runs out!

ALSO, don’t forget we have just ONE CLASS on Monday, 4th of July at 10am.   Friends & family are invited and the WOD will be scalable for all levels.  We’ll be done early enough that you can go BBQ or hang out and attend other holiday festivities outside of the gym.

Finally, if you haven’t had a chance to check it out yet, we have ALL-NEW CHFV t-shirt in our lobby.  It’s the OG design, but this time the colors are flipped and it’s charcoal writing on a blue shirt!


Wednesday’s Training:

CrossFit:

Group Warmup & Mobility

Pre-Wod Skill Work: EMOM 5 HSPU / INVERSION PROGRESSION

Strength, Technique & Development:

FRONT SQUATS: 10, 8, 6, 4, 2 + 20RM (Unbroken set of 20 as heavy as you can go)

WOD: ALT EMOM 15 MIN (5 ROUNDS):

MIN 1: ROW 15 CAL / 10 CAL
MIN 2: 8-10 BURPEE BOX JUMPS
MIN 3: 15-20 SIT UPS

Fusion:

COMPLETE 2 ROUNDS (40 MIN TOTAL)

10 MIN STATION ROTATION:
4 MIN – BIKE / ROW
3 MIN – KB SWINGS
2 MIN – BOX JUMP / STEP UPS
1 MIN – BURPEES
+
1 MIN REST
+
8 MIN ALT. TABATA – :20 ON / :10 OFF x 8 SETS
SLAM BALLS
JUMP ROPE
+
1 MIN REST

momWOD:

Barbell Strength – Complex

4 SETS:
A1: Barbell Back Squat x 6 Reps; rest 30 sec
A2: Barbell Alt. Reverse Lunges x 12 Reps (total); rest 30 sec

WOD: 2 ROUNDS:

IN 9 MINUTES:

400 M RUN
10 ALT. DB SNATCH (from floor) – EACH ARM
15 BOX JUMPS/ STEP UPS
20 KB SWINGS (Russian)
+
AMRAP DOUBLE UNDERS / SINGLES in time remaining (SCORE IS # jumps)

REST 2 MINUTES

x 2 SETS


Thursday’s Training:

CrossFit:

A: Locomotion

B: Skill: HSPU / INVERSION PROGRESSION Testing

C: Conditioning
Tabata Style: :20 ON / :10 OFF – Alternating Movements x 4 SETS

A1: Single Arm KB Reverse Lunge w/ OH Press (R)
A2: Single Arm KB Reverse Lunge w/ OH Press (L)
A3: KB Swing (Russian)
A4: KB Goblet Jump Squats
A5: Single Arm KB Swing or Snatch (R)
A6: Single Arm KB Swing or Snatch (L)
A7: Double KB Swing – Outside legs – to shoulder height
A8: 30 SEC REST

REST 1 MINUTE

20 MIN TOTAL PROGRAM

Fitness:

Strength, Technique, & Development:

3 SETS:
A1: DB Push Press @ 40X2; 8 reps; rest 30 sec
A2: Small Plate Trap 3 Raises (“Y”); 8 reps; rest 30 sec
A3: Burpees x 8 Reps as fast as possible – rest 60 sec

WOD: ALT. STATION ROTATION 16 MIN (4 STATIONS, 4 SETS)

MIN 1: ROW 8-10 CAL
MIN 2: ALT. DB SNATCH x 8 EACH ARM
MIN 3: RING ROWS 8-10 REPS
MIN 4: SLAM BALLS x 8 REPS
This week is your last chance to take advantage of our $100 Membership promo!

Buy a one month Unlimited gift membership for someone for $100, and when they redeem their gift, your membership ALSO becomes $100 for the month!

It’s that simple.  This offer has been super popular for the Summer, and we want as many of you to be able to take advantage of it as possible before time runs out!

ALSO, don’t forget we have just ONE CLASS on Monday, 4th of July at 10am.   Friends & family are invited and the WOD will be scalable for all levels.  We’ll be done early enough that you can go BBQ or hang out and attend other holiday festivities outside of the gym.

Finally, if you haven’t had a chance to check it out yet, we have ALL-NEW CHFV t-shirt in our lobby.  It’s the OG design, but this time the colors are flipped and it’s charcoal writing on a blue shirt!


Wednesday’s Training:

CrossFit:

Group Warmup & Mobility

Pre-Wod Skill Work: EMOM 5 HSPU / INVERSION PROGRESSION

Strength, Technique & Development:

FRONT SQUATS: 10, 8, 6, 4, 2 + 20RM (Unbroken set of 20 as heavy as you can go)

WOD: ALT EMOM 15 MIN (5 ROUNDS):

MIN 1: ROW 15 CAL / 10 CAL
MIN 2: 8-10 BURPEE BOX JUMPS
MIN 3: 15-20 SIT UPS

Fusion:

COMPLETE 2 ROUNDS (40 MIN TOTAL)

10 MIN STATION ROTATION:
4 MIN – BIKE / ROW
3 MIN – KB SWINGS
2 MIN – BOX JUMP / STEP UPS
1 MIN – BURPEES
+
1 MIN REST
+
8 MIN ALT. TABATA – :20 ON / :10 OFF x 8 SETS
SLAM BALLS
JUMP ROPE
+
1 MIN REST

momWOD:

Barbell Strength – Complex

4 SETS:
A1: Barbell Back Squat x 6 Reps; rest 30 sec
A2: Barbell Alt. Reverse Lunges x 12 Reps (total); rest 30 sec

WOD: 2 ROUNDS:

IN 9 MINUTES:

400 M RUN
10 ALT. DB SNATCH (from floor) – EACH ARM
15 BOX JUMPS/ STEP UPS
20 KB SWINGS (Russian)
+
AMRAP DOUBLE UNDERS / SINGLES in time remaining (SCORE IS # jumps)

REST 2 MINUTES

x 2 SETS


Thursday’s Training:

CrossFit:

A: Locomotion

B: Skill: HSPU / INVERSION PROGRESSION Testing

C: Conditioning
Tabata Style: :20 ON / :10 OFF – Alternating Movements x 4 SETS

A1: Single Arm KB Reverse Lunge w/ OH Press (R)
A2: Single Arm KB Reverse Lunge w/ OH Press (L)
A3: KB Swing (Russian)
A4: KB Goblet Jump Squats
A5: Single Arm KB Swing or Snatch (R)
A6: Single Arm KB Swing or Snatch (L)
A7: Double KB Swing – Outside legs – to shoulder height
A8: 30 SEC REST

REST 1 MINUTE

20 MIN TOTAL PROGRAM

Fitness:

Strength, Technique, & Development:

3 SETS:
A1: DB Push Press @ 40X2; 8 reps; rest 30 sec
A2: Small Plate Trap 3 Raises (“Y”); 8 reps; rest 30 sec
A3: Burpees x 8 Reps as fast as possible – rest 60 sec

WOD: ALT. STATION ROTATION 16 MIN (4 STATIONS, 4 SETS)

MIN 1: ROW 8-10 CAL
MIN 2: ALT. DB SNATCH x 8 EACH ARM
MIN 3: RING ROWS 8-10 REPS
MIN 4: SLAM BALLS x 8 REPS
Last week was pretty awesome!

The whole thing kicked off with our BIGGEST Murph to date with over 80 athletes taking on the WOD, and friends & family out to support well in excess of that!

During the week we had not one, but TWO of our ladies have a big break through in their training as they both got their very first pull-up!

Congratulations to both Andrea Felix & Giannina Giombini on their first (and second, and third…) STRICT pull-ups!

We had our first every strongWOD with Coach Jose, and you all came out in force!  We had 25 of you out to see what all the fuss was about.

It was a lot more challenging than I think a lot of us expected, but there were tons of laughs and fun had by all.  We all got sweaty, and dirty, worked hard & had a blast outdoors.

Just check out that photo!

Then on Sunday CFHV hosted a special training session for an intramural league of sorts for “firebreather’s” training.  We had a number of Regionals level athletes on premises, along with a mixed bag of other high level athletes from other CrossFit gyms in the Los Angeles area.

The room was electric and the weights were flying around like feathers.  There must have been something left in the air, because we had a number of PR snatches in the room, including our very own Coach Mo, who got a 180# snatch PR!

All of this is great, and the icing to the cake was that we had our latest Coach’s Meeting on Saturday, and as always the ideas were flowing.

We discussed lots of exciting new things coming the way of CFHV in the way of programming and events, but the main thrust by far was community building.

We’re going to take this little community of ours…this family…and we’re going to make sure we have MORE events, MORE fun, and MORE energy & support than ever!

Let’s keep all this great momentum from last week and keep this place lit up all Summer!


Monday’s Training:

CrossFit:

STRENGTH, TECHNIQUE & DEVELOPMENT: UB PRESSING – Split Jerk Cycle

A: Drill # 1: Strict Press in Split Jerk Stance w/ BB (2.2.2.2)* Perform 2 Reps every 15 seconds. Stay in rack position on rest. Do 2 Sets total.

B: Drill #2: Tall Jerks w/ Empty Barbell x 3 Reps; EMOM x 3 Sets

C: Drill #3: Jerk Balance w/ Empty / Light BB x 3 Reps; EMOM x 3 Sets

D: Practice: E90SEC x 6 SETS (9 MINUTES) – Split Jerk x 3 Reps (add weight)

WOD: UB PULLING ENDURANCE (15 MIN RUNNING CLOCK – NO REST)

5 MIN AMRAP:
2 MUSCLE-UPS
3 SQUAT CLEAN (135/95#) (SUB: DB CLEANS)
20 DOUBLE UNDERS
+
5 MIN AMRAP:
3 MUSCLE-UPS
2 SQUAT CLEAN (155/105#)
20 DOUBLE UNDERS
+
5 MIN AMRAP:
4 MUSCLE-UPS
1 SQUAT CLEAN (175/115#)
20 DOUBLE UNDERS

Fusion:

STATION 1: ALT EMOM 12 (4 SETS)

MIN 1: AIR ASSAULT (8-10 CALS HARD)
MIN 2: WALL BALL SHOTS (15-20 REPS)
MIN 3: BURPEES (8-10 REPS)

REST 1 MIN

STATION 2: ALT EMOM 12 (4 SETS)

MIN 1: ROW (10-15 CALS HARD)
MIN 2: KB SWINGS (15-20 REPS)
MIN 3: SIT UPS (20-25 REPS)

REST 1 MIN

STATION 3: ALT EMOM 12 (4 SETS)

MIN 1: DOUBLE UNDERS (20-30 REPS/ 2:1 singles)
MIN 2: SLAM BALLS (12 REPS)
MIN 3: ALT. FORWARD LUNGES (12 REPS)

momWOD:

Body Composition – Lower Body / Unilateral Leg Strength & Core

3 SETS:
B1: Rear Elevated DB Split Squats @ 30X1; 8 Reps each leg; rest 30 sec
B2: 30 SEC max compression / hollow body hold; rest 30 sec

WOD: EMOM STATION ROTATION 16 (4 Stations, 4 Sets)

Station 1: Air Assault Bike (8-10 Cal – as hard as possible); rest time remaining in minute
Station 2: Box Step Ups (DB Weighted if possible) (whole minute)
Station 3: Front Plank Hold (30 sec / 30 sec rest)
Station 4: Perfect Push Ups / Roll Ups (whole minute)


Tuesday’s Training:

CrossFit:

A: Group Warmup & Mobility

B: Pre-WOD Skill Work: Dips Progression EMOM 5

C: Strength, Technique & Development: Glute Bridges / Hip Thrusts – 3RM

WORK: E90SEC x 9 MIN: HIP THRUST x 3 REPS – BUILD TO HEAVY 3RM IN 6 SETS

WOD: BARBELL LADDER (E90SEC STATION ROTATION) (22.5 Minutes):

Add weight each round, reps go down / weight goes up. Share equipment. Rotate stations E90SEC.

DEADLIFT (10, 8, 6, 4, 2)
SLAM BALLS (30, 25, 20, 15, 10)
BENCH PRESS (10, 8, 4, 6, 2)

Fitness (6:30pm):

PART 1: FOCUS ON L1 PULL UP PROGRESSION

4 SETS:
A1: Horizontal Ring Rows @ 40X2; 6-8 Reps; Rest 30 sec
A2: Vertical Jumping Pull Ups amrap 30 sec / rest 30 sec

PART 2: PUSHING ENDURANCE

ALT EMOM 16 (4 SETS):
Coach to review, demo, practice, warmup for Barbell Push Press + supplementary movements.

MIN 1: BARBELL PUSH PRESS x 6 REPS (rest time remaining in minute, rotate)
MIN 2: PUSH UPS / roll ups x 9-12 REPS
MIN 3: WALL BALL SHOTS x 15 REPS