Smooth as silk

How are you all liking that new floor!?!

It’s pretty awesome.  Continuing the trend, all 15 of our Ergometers (that’s what a “rower” is called) were just professionally serviced and are all operating like new!

We’re always working hard behind the scenes to give you all the best experience possible each day here at HV.

We make sure to provide a great value and respect both your fiscal, time, and emotional investment in us.

We don’t ever take you for granted!

Don’t forget that this Saturday we have week 2 of our Oly Drills for Skills class.  This specialty class is only on for 8 weeks, so make sure not to miss out!

We had a holiday weekend last week, so I suspect many of you might not have been able to make it.  Here’s your chance!

Regular schedule this weekend!


Saturday @ 9am: CrossFit Kids

Saturday @ 9am: Shred Sesh

Saturday @ 10am: Olympic Drills for Skills

Sunday @ 10am: Energizer Long WOD


Friday’s Training:

CrossFit:

A) Strength, Technique, & Development:

8×3 BENCH PRESS

across; slightly heavier than last week

B) WOD: 20 MIN AMRAP:

TEAMS OF 2: WALL BALL AMRAP

*in order for work to count the partner not doing wall ball must be hanging from the pull up bar in a deadhang.

athletes can switch back and forth from deadhang and wall ball as frequently as they like.

teams have the option of switching to:

AMRAP KB SWING (53/35#)

*in order for work to count the partner not doing kb swing must hold a med ball overhead.

the penalty for switching from wall balls to kb or from kb to wall ball is 400m run split between the two partners (example: both run 200m together) every time there is a switch this grows by 400m. so 400m, 800m, 1200m, etc etc for the 20 min of the WOD.

Fusion:

Teams of 2 – AMRAP in 40 MINUTES:

0-10 MINUTES: AMRAP (Partners switch each set)
P1 – 100 M RUN / while P2 – AMRAP BURPEE PULL UPS – THEN SWITCH

10-20 MINUTES: AMRAP (Partners switch each set)
P1 – 150 M ROW / while P2 – AMRAP BURPEE BOX JUMP / STEP UPS – THEN SWITCH

20-30 MINUTES: AMRAP (Partners switch each set)
P1 – 10 CAL BIKE / while P2 – AMRAP KB GOBLET SQUATS – THEN SWITCH

30-40 MINUTES: AMRAP (Partners switch each set)
P1 – 30 Double Unders (60 Singles) while P2 – AMRAP SIT UPS – THEN SWITCH

momWOD:

A: LOCOMOTION (6-8MINUTES) taking time to move through full range of motion with purpose to stretch, mobilize, prime joints.

10 M BEAR CRAWL
10 M INCHWORM
10 M DUCK WALK
10 M HORSE WALK
10 M LIZARD WALK
10 M OSTRICH WALK

B: WOD – CARDIO LADDERS* – 30 MIN AMRAP LADDER

Start with 2 Reps of each movement. Each round, add 2 reps (or 20 M) to the list. Complete AMRAP in 30 MIN.

2 x Pull Ups / Ring Rows (eg. 4, 6, 8, 10….)
2 x Push Ups / Roll Ups
2 x Sit Ups
2 x Air Squats
2 x Walking Lunges
20 M Shuttle Run (eg. 40M, 60M, 80M, 100M….)