Something SPOOKY is coming…

That’s right.  I know it’s maybe a little early….but I’ve already seen Christmas stuff out at stores, so I can start celebrating Halloween season!

It’s my FAVORITE holiday, and this year CFHV is going to do it in a BIG way!

What does that mean?

Well, I know you all love to party…so maybe we’re having a party.

Everybody has been asking me for a new shirt…so maybe there is a new Halloween themed shirt coming.

I’m really bad at keeping secrets….so maybe I just gave it all away.

I guess you’ll just have to wait for the official announcement of what may or may not be happening next week!

As for the rest of this week, we have week 3 of 8 for our Olympic Drills for Skills Class @ 10am Saturday! You all came out in force last week, so make sure you get here early to get your spot!

Regular schedule this weekend otherwise, including Shred Sesh, CF Kids, & Energizer.

Don’t forget that our 2 week FREE trial of spinWOD is now over.  If you love this class and want it to continue, let us know!  Make sure you sign up or upgrade your membership to keep attending.

Have a great weekend and I’ll see you Monday!


Friday’s Training:

CrossFit:

A) Strength, Technique, & Development:

8×3 bench press; across; slightly heavier than last week

B) FOR TIME CHIPPER:

Share the work load, one person working at a time.

100 WALL BALL
80 “BALLER” WALKING LUNGES (Must pass KB around front leg when lunging)
60 KB SWINGS
40 PISTOLS (Scale to SL Squat to Box)
20 SINGLE LEG BURPEES

Fusion:

AMRAP IN 40 MINUTES:

After each exercize (50 reps), you must complete 1 Round of the the Cardio Complex.

50 KB SWINGS
***Cardio Complex
50 WALL BALL SHOTS
***Cardio Complex
50 BOX JUMPS/ STEP UPS
***Cardio Complex
50 DOUBLE UNDERS (100 SINGLES)
***Cardio Complex

***CARDIO COMPLEX – 1 ROUND =
4 x 10 M SHUTTLE RUN
2 x 10 M S.A KB WAITER’S CARRY
1 x 100 M HEAVY FARMER’S WALK

momWOD:

Locomotion – 1 SET:

10 M Bear Crawl
10 M Inchworm
10 M Duck Walk
10 M Horse Walk
10 M Lizard Walk
10 M Ostrich Walk
+
Hip Openers / Mobility per Coach (5 Minutes solid)

TEAM WOD:
In teams of 3 – one person works at a time – switching on the minute:

EMOM – Put one person through the work, while others rest (Work to Rest ratio is 1:2) Do this rotation for a total of 8 sets each person (24 Minutes)

IN ONE MINUTE:

7 DB THRUSTERS
5 BURPEES
+
MAX CAL ON BIKE IN TIME REMAINING.

Score is total Cals on Bike by team.