Party Time…plus, check out the SCOOP!

There is SO much happening right now that Friday’s blog has become THE place to get all your CFHV announcements!

CFHV “Halloween Havoc” Party!:

THIS Saturday, October 15 at Simmzy’s in Burbank, 3000 W. Olive Av. 7:30-11:00pm we’ve rented the ENTIRE upstairs for a little Halloween party fun!  Costumes are expected and encouraged.

Don’t have a costume?  Our limited edition CFHV glow-in-the-dark Halloween shirts will be in Friday late afternoon!

Guest Days coming in November:

We want you to be able to show all of your friends how you’ve become such an awesome athlete.  The best part about CrossFit is the community, and we love welcoming new faces!

The best way to introduce someone you know to CrossFit is to show them!  Be their ambassador, bring them to class with you, and show them the way.

ANY 9:30am or 6:30pm class Monday through Thursday, and ALL CLASSES on Friday are open for you to bring a friend or family member.  That’s for the entire month of November!

“Trial by Fire” Firebreather’s Test:

On Saturday, November 12 @ 10am we are having our next test-in for the Advanced level.  These opportunities only come around every 12-18 months!

This is the test that will determine not just your physical fitness, but your mental endurance.  It’s an important moment for so many of you, and an amazing accomplishment to check off your list.

Last I checked there are 14 of you signed up to put yourself to the test!  Check out the white board in the goat work area for all of the details, or ask one of our coaches!

Olympic Drills for Skills:

This is the final time through our 3 movements for our specialty Oly class on Saturday.  We have week 7 of 9 this Saturday, and then Oly goes away until the beginning of the year!  Now’s a better time than ever to get to Oly class if you’ve missed it this far!  Be there Saturday @ 10am!


Friday’s Training:

CrossFit:

“FLYING V” – FOR TIME

Only 1 partner works at a time, and must complete the entire rep set before resting. Partners will MIRROR each other – so they will end up completing the same amount of work. Rest time is built in:) For example: Partner 1 does first set (1 Rope Climb); then rests while P2 does the same set (1 Rope Climb). Then move on to exercise 2, etc. until list complete.

1 Rope Climb
5 Ring Dips
10 Pull Ups
15 Push Ups
20 Bar-Hop Burpees
15 Power Cleans (#95/65)* Scale up or down (Adv. #155/115)
10 Push Press
5 Thrusters
1 Rope Climb
5 Thrusters
10 Push Press
15 Power Cleans
20 Bar-Hop Burpees
15 Push Ups
10 Pull Ups
5 Ring Dips
1 Rope Climb

Fusion:

PARTNER WOD!

Complete this Chipper, sharing work – one person works at a time, except during the runs – both people run same time, same distance. EMOM both partners must stop and do 2 Burpees.

100 x SLAM BALLS
200 M RUN (Must be done as 2 x 100 M Each, so you can hear the call for burpees)
100 x WALL BALL SIT UPS (PASS BALL)
200 M RUN (2 x 100 M Each)
100 x SINGLE ARM DB SNATCHES
200 M RUN (2 x 100 M Each)
100 x WALL BALL OH WALKING LUNGES
200 M RUN (2 x 100 M Each)

momWOD:

TABATA KB & CORE WORKOUT: (:20 ON/ :10 OFF)

Working “Tabata Style” – :20 ON/ :10 REST – switch movements every 30 SEC as rx’d:

:20 KB SWING (both hands) / :10 rest
:20 KB SWING – RIGHT ARM ONLY / :10 rest
:20 KB SWING – LEFT ARM ONLY / :10 rest
:20 KB SWING (both hands) / :10 rest
:20 KB CLEAN & PRESS (OR KB SNATCH)- RIGHT ARM ONLY / :10 rest
:20 KB CLEAN & PRESS (OR KB SNATCH)- LEFT ARM ONLY / :10 rest
:20 KB SWING (both hands) / :10 rest
:30 REST
x 2 SETS (8 MIN)
+
:20 Air Squats / :10 rest
:20 Push Ups / :10 rest
:20 Sit Ups / :10 rest
:20 Burpees / :10 rest
:20 Air Squats / :10 rest
:20 Push Ups / :10 rest
:20 Sit Ups / :10 rest
:20 Burpees / :10 rest
x 2 SETS (8 MIN)

x WHOLE LIST again from top (= 32 MIN PROGRAM TOTAL)