Woah! Check it out!

Look at that!  10…count em up, 10 Assault Air Bikes are in the house now!

What the heck for!?!

Our new spinWOD class coming to CFHV starting on Tuesday, September 6 @ 9:30am!

Every Tuesday & Thursday you can come get your booty kicked by these awesome training tools.  Spin classes are all the rage these days, and we want you all to be able to do it right here at home.

These classes will focus on repeats, sweating, cardio, intensity, and core!  Abs and a booty are within reach.  Better body composition is right around the corner.

…and don’t forget the FUN!

Remember that the first 2 weeks of this class (September 6, 8, 13, & 15) are totally FREE for everybody to try out!

After that, you can use them as one of your classes included with your 3x per week or Unlimited membership.

Part of the Fitness/Fusion or momWOD group?  No problem!  It’s a simple upgrade to your membership!  Just email or talk to one of our staff!

Beach Day is coming!  Next Sunday, August 28 @ 11am is our CFHV Beach Day at Zuma Beach!  We can’t wait to kick it with all of you.  It’s been a while since we had an event “outside of the box”, so get your bathing suits ready!

Regular schedule this weekend:

  • Saturday @ 9am: Shred Sesh
  • Saturday @ 9am: CrossFit Kids
  • Saturday @ 10am: strongWOD (only 2 classes left!)
  • Sunday @ 10am: Energizer Long WOD

Friday’s Training:

CrossFit:

A) Strength, Technique, & Development:

5 x 5 BENCH PRESS;

across; slightly heavier than last week

B) PARTNER WOD: “BLACK AND BLUE TIMES TWO”

10 ROUNDS FOR TIME*
* PARTNERS ALTERNATE ROUNDS – TOTAL OF 5 ROUNDS EACH.

10 POWER CLEANS (135/95 #)
10 BURPEES

Fusion:

AMRAP in 30 MINUTES***:

1 x ROPE CLIMB (Sub Descending Planks)
10 x BURPEES
20 x KB SWINGS
30 x DOUBLE UNDERS (Sub 60 Singles)

*** EVERY 3 MINUTES, STOP AND DO A 200 M RUN.

momWOD:

PARTNER WOD – “CHECKLIST” (30 MIN TIME CAP)

Partners must complete as much work on the list as possible in 30 Minutes (time cap).

May work at the same time, and cross off items as they are completed. May do the work in ANY order. Score is total points (deduct points for any items missed at time cap). Except for RUN/ROW/BIKE, all exercises are 1 Point per Rep.

4 x 400 M RUN (5 Points for each Run = 20 Points)
4 x 500 M ROW (5 Points for each Row = 20 Points)
4 x 20 CAL AIR ASSAULT (5 Points for each AA = 20 Points)

10 x ROPE CLIMBS (sub descending planks)

100 x WALL BALL SHOTS
100 x WALL BALL SIT UPS (OH, PASS TO PARTNER)