Holiday FUN!

One of my favorite things to do is have a great community workout on the holidays.

CFHV has a long tradition of having huge events on holidays where we all come and sweat together to kick off holiday celebration.

From New Year’s to Valentine’s Day, Memorial Day Murph to Halloween, Thanksgiving to Christmas…we love to have a fun themed WOD or partner throw down.

4th of July is no different, and this Monday in place of all other classes that day, rather than be closed, we invite you all to come out at 10am for one special WOD.

Everyone is invited, friends & family too!  The WOD will be universally scaleable as always, so come one & come all!

That doesn’t mean it will be easy though…looking to get crushed?  I’ll have a version for you too!  I’ve written something that will be pretty challenging to complete “as RX”.

Since it’s the only class that day, expect a 90 minute class.  10-11:30am will have you out early enough to hit any BBQ or other event you may have planned, so there are no excuses not to come!

ALSO…THERE WILL BE DAY CARE PROVIDED FOR 4TH OF JULY WOD @ 10AM!!

Regular Schedule this Weekend:

  • Saturday @ 9am: Shred Sesh
  • Saturday @ 9am: CrossFit Kids
  • Saturday @ 10am: strongWOD
  • Sunday @ 10am: Energizer Long WOD

Friday’s Training:

CrossFit:

PARTNER WOD – DOUBLE FGB

Partners work one at a time, sharing work for total reps at each station. Score is total reps accumulated over all 3 rounds. For this FGB, each station is 2 minutes long.

3 ROUNDS:

Station 1: 2 MIN: Wall Ball (20/14#)
Station 2: 2 MIN: Sumo Deadlift High Pull (75/55#)
Station 3: 2 MIN: Push Press (75/55#)
Station 4: 2 MIN: Box Jumps (24/20″)
Station 5: 2 MIN: Cal Row

1 MIN REST between rounds

Fusion:

COUPLET AMRAPS! 35 MIN:

AMRAP 6 MINUTES:
100 M RUN + 10 BURPEES

REST 1 MIN

AMRAP 6 MINUTES:
10 KB SWINGS + 10 SIT UPS

REST 1 MIN

AMRAP 6 MINUTES:
10 WB SHOTS + 10 FRONT PLANK SHOULDER TAPS (or inverted HSPU taps)

REST 1 MIN

AMRAP 6 MINUTES:
10 RING ROWS + 10 ALT LUNGES

REST 1 MIN

AMRAP 6 MINUTES:
150 M ROW + 10 SQUAT JUMPS

momWOD:

TEAMS OF 2: Share all work, 1 person works at a time

COMPLETE 4 ROUNDS:
Each round takes 11 MINUTES (44 min program). Switch up the first exercise each round (R1 Bike, R2 Row, R3 Run, R4 Jump rope).

4 MINUTES – MAX CAL BIKE / ROW / 100 M RUNS / DOUBLE UNDERS

3 MINUTES – MAX WALL BALL SHOTS

2 MINUTES – MAX BURPEES

1 MINUTE FRONT PLANK HOLD – BOTH PARTNERS SAME TIME
+
1 MINUTE REST