Free Supplements! Guest blog with Coach Craig!

NEXT SATURDAY, DECEMBER 10, 7-11:30pm is our favorite event of the year: the Annual Holiday Party!

RSVP here: https://www.facebook.com/events/600662470118959/

The theme is the movie “Nightmare Before Christmas”, and we encourage wearing our party’s theme colors of black, white, & red!

This is not only a great end to the year, but a unique opportunity to get to know your fellow community members outside of the gym.  How many people’s last names do you know?  How many do you know what their career is outside of CFHV?  Why not find out?

Meet some members from other class times.  We all see the names and recognize people who crush it on the whiteboard…put a face to that name!  Maybe you’re somebody’s hero!  Maybe they look up at your score on the board and are excited to meet you!

What’s really important is all of us celebrating each other and the amazing community that YOU have all created!

One of the most exciting and gratifying parts is recognizing the achievements that many of you have made throughout the year. We give out awards (and really nice trophies) in the following categories:

Fittest Male & Female
Most Improved Male & Female
Biggest Comeback
Fittest Couple
Community Leader Award
Coach of the Year
CrossFitter of the Year

It’s just a great time to reflect, spend time and unwind with our community, get to know each other a little better, and share some fellowship. Not to mention eat some great food and get a little tipsy. Work hard, play hard…right!?

As always, we will be catering the event and providing some drinks & mixers, but feel free to bring a dessert or adult beverage to share!


We’re just over half way through our 60 Day Burpee Challenge!  Are you all caught up?  Today is Day 32.  If you’re all caught up, you’ve done 528 burpees so far!!


Friday’s Training:

CrossFit:

A) BENCH PRESS:
5 @ 40%
5 @ 50%
10 SETS OF 3 @55%

B) PARTNER WOD – TEAMS OF 2:

10 ROUNDS FOR TIME – WORK 1 PERSON AT A TIME – SWITCH EVERY MOVEMENT.

200 M ROW
8 KB SWINGS – RUSSIAN
8 KB PUSH PRESS – EACH ARM
8 KB GOBLET SQUATS
8 SLAM BALLS
8 TOES TO BAR

Fusion:

Group Warmup & Mobility:

PART A: 2000 M ROW / DOUBLE KB HOLD

* Partners share the work of a 2000 M ROW, one person rowing at a time. While one person rows, the other person must be standing, holding 1 HEAVY KB IN EACH HAND (2 KB).

REST 2 MIN

PART B: 2000 M RUN / BURPEE BOX JUMP/ STEP UPS

* Partners share the work of a 2000M RUN by running 100 M (x 20 ) at a time. While one person runs, the other person must be doing as many BURPEE BOX JUMPS. Then switch.

REST 2 MIN

PART C: 100 CALS ON AIR ASSAULT + 100 SIT UPS

* Partners share the work – both people may work at same time until total work is completed.

momWOD:

Group Warmup & Mobility- TABATA STYLE PROGRAM:

:20 / :10 x 8 SETS (4 MINUTES)

Jump Rope / Doubles or Singles
10 M Shuttles
+
Mobility – Coach Choice

PARTNER WOD: TEAMS OF 2 – FOR TIME

COMPLETE THIS LIST IN ANY ORDER, WORKING 1 PERSON AT A TIME. YOU MUST COMPLETE ALL REPS OF EACH EXERCISE BEFORE MOVING TO ANOTHER.

EMOM BOTH PARTNERS MUST STOP AND DO 2 BURPEES.

100 KB SWINGS (russian)
100 BOX JUMP / STEP UPS
100 SIT UPS
100 PULL UPS / JUMPING PULL UPS
100 DB WALKING LUNGES
30 MIN TIME CAP.”
NEXT SATURDAY, DECEMBER 10, 7-11:30pm is our favorite event of the year: the Annual Holiday Party!

RSVP here: https://www.facebook.com/events/600662470118959/

The theme is the movie “Nightmare Before Christmas”, and we encourage wearing our party’s theme colors of black, white, & red!

This is not only a great end to the year, but a unique opportunity to get to know your fellow community members outside of the gym.  How many people’s last names do you know?  How many do you know what their career is outside of CFHV?  Why not find out?

Meet some members from other class times.  We all see the names and recognize people who crush it on the whiteboard…put a face to that name!  Maybe you’re somebody’s hero!  Maybe they look up at your score on the board and are excited to meet you!

What’s really important is all of us celebrating each other and the amazing community that YOU have all created!

One of the most exciting and gratifying parts is recognizing the achievements that many of you have made throughout the year. We give out awards (and really nice trophies) in the following categories:

Fittest Male & Female
Most Improved Male & Female
Biggest Comeback
Fittest Couple
Community Leader Award
Coach of the Year
CrossFitter of the Year

It’s just a great time to reflect, spend time and unwind with our community, get to know each other a little better, and share some fellowship. Not to mention eat some great food and get a little tipsy. Work hard, play hard…right!?

As always, we will be catering the event and providing some drinks & mixers, but feel free to bring a dessert or adult beverage to share!


We’re just over half way through our 60 Day Burpee Challenge!  Are you all caught up?  Today is Day 32.  If you’re all caught up, you’ve done 528 burpees so far!!


Friday’s Training:

CrossFit:

A) BENCH PRESS:
5 @ 40%
5 @ 50%
10 SETS OF 3 @55%

B) PARTNER WOD – TEAMS OF 2:

10 ROUNDS FOR TIME – WORK 1 PERSON AT A TIME – SWITCH EVERY MOVEMENT.

200 M ROW
8 KB SWINGS – RUSSIAN
8 KB PUSH PRESS – EACH ARM
8 KB GOBLET SQUATS
8 SLAM BALLS
8 TOES TO BAR

Fusion:

Group Warmup & Mobility:

PART A: 2000 M ROW / DOUBLE KB HOLD

* Partners share the work of a 2000 M ROW, one person rowing at a time. While one person rows, the other person must be standing, holding 1 HEAVY KB IN EACH HAND (2 KB).

REST 2 MIN

PART B: 2000 M RUN / BURPEE BOX JUMP/ STEP UPS

* Partners share the work of a 2000M RUN by running 100 M (x 20 ) at a time. While one person runs, the other person must be doing as many BURPEE BOX JUMPS. Then switch.

REST 2 MIN

PART C: 100 CALS ON AIR ASSAULT + 100 SIT UPS

* Partners share the work – both people may work at same time until total work is completed.

momWOD:

Group Warmup & Mobility- TABATA STYLE PROGRAM:

:20 / :10 x 8 SETS (4 MINUTES)

Jump Rope / Doubles or Singles
10 M Shuttles
+
Mobility – Coach Choice

PARTNER WOD: TEAMS OF 2 – FOR TIME

COMPLETE THIS LIST IN ANY ORDER, WORKING 1 PERSON AT A TIME. YOU MUST COMPLETE ALL REPS OF EACH EXERCISE BEFORE MOVING TO ANOTHER.

EMOM BOTH PARTNERS MUST STOP AND DO 2 BURPEES.

100 KB SWINGS (russian)
100 BOX JUMP / STEP UPS
100 SIT UPS
100 PULL UPS / JUMPING PULL UPS
100 DB WALKING LUNGES
30 MIN TIME CAP.”
That’s right!  We need help.  From ALL of you!

We’re always trying to brain-storm great new ways to bring us all together.  Forge new friendships, strengthen old ones, & bond the gym.

Whether it be an event, the Open, Murph, a fun holiday WOD, or our HUGE Holiday party this Saturday…they’re all fun and great ways to make us all stronger.  Not stronger like we do building our muscles every day (although that’s working great too!  TONS of PRs last week!), I’m talking about strengthening our community!

Well, we came up with a great way for the holiday season.

You’ll notice a Christmas tree right by the day care, in the corner where you sign into class at the kiosk.

Something is missing though- no decorations.

That’s where YOU come in!

We have a whole bunch of ornaments, just regular assorted globes, and we want you to use them to decorate the tree…but there’s a catch.

We want each of you to grab a sharpie (we’ve got those too) and write something on an ornament before you hang it on the tree.

What do you write?  Write something nice about a fellow member. Write something nice about your favorite coach.  Share a fond memory, or just a well wish for another person.  Just keep it positive, and try to keep it serious as you reflect.

This is YOUR “Community Tree” and we can’t wait to see all the great things you have to say about each other!


This Week’s Notes:

**These notes are offered as a guide line for your training.  They are by no means meant to be comprehensive, and are intended as priority reference notes only.**

Monday:

Overhead stability & core strength (overhead squat)

Vertical pulling & pressing (WOD)

Aerobic steady-state (WOD)

Tuesday:

Upper back & rear shoulder pulling strength (bo chinese db row, reverse snow angel)

MAP 1 (Max Aerobic Power) (WOD)

Wednesday:

Barbell cycling work (power clean)

Upper body pulling strength (rope climb)

Hamstring & glute pressing, inverted shoulder pressing (WOD)

Thursday:

Aerobic endurance (WOD)

Supplemental hip & scapular work (scap shrugs & swivel hips)

Friday:

Upper body horizontal pressing strength (bench press)

Partner WOD!

Have fun & move or hard & heavy IF your body/training dictates


Monday’s Training:

CrossFit:

A) Week 1- Overhead Squat Progressions:

12 MIN- 5 TOTAL SETS:
4 REPS @ 60%, 4 REPS @ 70%, 3 SETS OF 4 REPS @ 75%

B) WOD- 15 MIN AMRAP:

800M RUN
50 WALL BALL
6 MUSCLE-UPS
50 SIT-UPS

Fusion:

STATION 1: ALT EMOM 12 (4 SETS)

MIN 1: AIR ASSAULT (8-10 CALS HARD)
MIN 2: WALL BALL SHOTS (15-20 REPS)
MIN 3: BURPEES (8-10 REPS)

REST 1 MIN

STATION 2: ALT EMOM 12 (4 SETS)

MIN 1: ROW (10-15 CALS HARD)
MIN 2: KB SWINGS (15-20 REPS)
MIN 3: SIT UPS (20-25 REPS)

REST 1 MIN

STATION 3: ALT EMOM 12 (4 SETS)

MIN 1: DOUBLE UNDERS (20-30 REPS/ 2:1 singles)
MIN 2: SLAM BALLS (12 REPS)
MIN 3: ALT. FORWARD LUNGES (12 REPS)

momWOD:

A: Body Composition – Lower Body / Unilateral Leg Strength & Core:

3 SETS:
B1: Rear Elevated DB Split Squats @ 30X1; 8 Reps each leg; rest 30 sec
B2: 30 SEC max compression / hollow body hold; rest 30 sec

WOD: EMOM STATION ROTATION 16 (4 Stations, 4 Sets):

Station 1: Air Assault Bike (8-10 Cal – as hard as possible); rest time remaining in minute
Station 2: Box Step Ups (DB Weighted if possible) (whole minute)
Station 3: Front Plank Hold (30 sec / 30 sec rest)
Station 4: Perfect Push Ups / Roll Ups (whole minute)


**Please remember, no Open Gym this Saturday or Long WOD this Sunday due to the Party**


Tuesday’s Training:

CrossFit:

A) 12 MIN FOR 3-4 SETS:

A1) 8 BENT OVER CHINESE DB ROW EACH ARM@3110

A2) 15-20 UNBROKEN REVERSE SNOW ANGELS

A3) 1 MIN FACE UP CHINESE PLANK HOLD

B) WOD- START ANY STATION:

8 ROUNDS:

30 sec airbike
30 sec rest

rest 2 min

8 ROUNDS:

30 sec row
30 sec rest

rest 2 min

8 ROUNDS- :30 ON/:30 OFF:

40 double unders
15 sit ups
*resume where you left off

Fitness:

PART 1: FOCUS ON L1 PULL UP PROGRESSION:

4 SETS:
A1: Horizontal Ring Rows @ 40X2; 6-8 Reps; Rest 30 sec
A2: Vertical Jumping Pull Ups amrap 30 sec / rest 30 sec

PART 2: PUSHING ENDURANCE:

ALT EMOM 16 (4 SETS):
Coach to review, demo, practice, warmup for Barbell Push Press + supplementary movements.

MIN 1: BARBELL PUSH PRESS x 6 REPS (rest time remaining in minute, rotate)
MIN 2: PUSH UPS / roll ups x 9-12 REPS
MIN 3: WALL BALL x 15 REPS

spinWOD:

A) 15 seconds ON/ 45 seconds OFF for 8 sets

Station #1: assault bike

Station #2: Jump Rope

*rest 4 minutes then switch stations*

  1. B) 12 min Alternating EMOM

B1. 40 seconds on the assault bike

B2. 8 to 10 reps of DB push press

B3. KB front squat

 

 
NEXT SATURDAY, DECEMBER 10, 7-11:30pm is our favorite event of the year: the Annual Holiday Party!

RSVP here: https://www.facebook.com/events/600662470118959/

The theme is the movie “Nightmare Before Christmas”, and we encourage wearing our party’s theme colors of black, white, & red!

This is not only a great end to the year, but a unique opportunity to get to know your fellow community members outside of the gym.  How many people’s last names do you know?  How many do you know what their career is outside of CFHV?  Why not find out?

Meet some members from other class times.  We all see the names and recognize people who crush it on the whiteboard…put a face to that name!  Maybe you’re somebody’s hero!  Maybe they look up at your score on the board and are excited to meet you!

What’s really important is all of us celebrating each other and the amazing community that YOU have all created!

One of the most exciting and gratifying parts is recognizing the achievements that many of you have made throughout the year. We give out awards (and really nice trophies) in the following categories:

Fittest Male & Female
Most Improved Male & Female
Biggest Comeback
Fittest Couple
Community Leader Award
Coach of the Year
CrossFitter of the Year

It’s just a great time to reflect, spend time and unwind with our community, get to know each other a little better, and share some fellowship. Not to mention eat some great food and get a little tipsy. Work hard, play hard…right!?

As always, we will be catering the event and providing some drinks & mixers, but feel free to bring a dessert or adult beverage to share!


We’re just over half way through our 60 Day Burpee Challenge!  Are you all caught up?  Today is Day 32.  If you’re all caught up, you’ve done 528 burpees so far!!


Friday’s Training:

CrossFit:

A) BENCH PRESS:
5 @ 40%
5 @ 50%
10 SETS OF 3 @55%

B) PARTNER WOD – TEAMS OF 2:

10 ROUNDS FOR TIME – WORK 1 PERSON AT A TIME – SWITCH EVERY MOVEMENT.

200 M ROW
8 KB SWINGS – RUSSIAN
8 KB PUSH PRESS – EACH ARM
8 KB GOBLET SQUATS
8 SLAM BALLS
8 TOES TO BAR

Fusion:

Group Warmup & Mobility:

PART A: 2000 M ROW / DOUBLE KB HOLD

* Partners share the work of a 2000 M ROW, one person rowing at a time. While one person rows, the other person must be standing, holding 1 HEAVY KB IN EACH HAND (2 KB).

REST 2 MIN

PART B: 2000 M RUN / BURPEE BOX JUMP/ STEP UPS

* Partners share the work of a 2000M RUN by running 100 M (x 20 ) at a time. While one person runs, the other person must be doing as many BURPEE BOX JUMPS. Then switch.

REST 2 MIN

PART C: 100 CALS ON AIR ASSAULT + 100 SIT UPS

* Partners share the work – both people may work at same time until total work is completed.

momWOD:

Group Warmup & Mobility- TABATA STYLE PROGRAM:

:20 / :10 x 8 SETS (4 MINUTES)

Jump Rope / Doubles or Singles
10 M Shuttles
+
Mobility – Coach Choice

PARTNER WOD: TEAMS OF 2 – FOR TIME

COMPLETE THIS LIST IN ANY ORDER, WORKING 1 PERSON AT A TIME. YOU MUST COMPLETE ALL REPS OF EACH EXERCISE BEFORE MOVING TO ANOTHER.

EMOM BOTH PARTNERS MUST STOP AND DO 2 BURPEES.

100 KB SWINGS (russian)
100 BOX JUMP / STEP UPS
100 SIT UPS
100 PULL UPS / JUMPING PULL UPS
100 DB WALKING LUNGES
30 MIN TIME CAP.”
That’s right!  We need help.  From ALL of you!

We’re always trying to brain-storm great new ways to bring us all together.  Forge new friendships, strengthen old ones, & bond the gym.

Whether it be an event, the Open, Murph, a fun holiday WOD, or our HUGE Holiday party this Saturday…they’re all fun and great ways to make us all stronger.  Not stronger like we do building our muscles every day (although that’s working great too!  TONS of PRs last week!), I’m talking about strengthening our community!

Well, we came up with a great way for the holiday season.

You’ll notice a Christmas tree right by the day care, in the corner where you sign into class at the kiosk.

Something is missing though- no decorations.

That’s where YOU come in!

We have a whole bunch of ornaments, just regular assorted globes, and we want you to use them to decorate the tree…but there’s a catch.

We want each of you to grab a sharpie (we’ve got those too) and write something on an ornament before you hang it on the tree.

What do you write?  Write something nice about a fellow member. Write something nice about your favorite coach.  Share a fond memory, or just a well wish for another person.  Just keep it positive, and try to keep it serious as you reflect.

This is YOUR “Community Tree” and we can’t wait to see all the great things you have to say about each other!


This Week’s Notes:

**These notes are offered as a guide line for your training.  They are by no means meant to be comprehensive, and are intended as priority reference notes only.**

Monday:

Overhead stability & core strength (overhead squat)

Vertical pulling & pressing (WOD)

Aerobic steady-state (WOD)

Tuesday:

Upper back & rear shoulder pulling strength (bo chinese db row, reverse snow angel)

MAP 1 (Max Aerobic Power) (WOD)

Wednesday:

Barbell cycling work (power clean)

Upper body pulling strength (rope climb)

Hamstring & glute pressing, inverted shoulder pressing (WOD)

Thursday:

Aerobic endurance (WOD)

Supplemental hip & scapular work (scap shrugs & swivel hips)

Friday:

Upper body horizontal pressing strength (bench press)

Partner WOD!

Have fun & move or hard & heavy IF your body/training dictates


Monday’s Training:

CrossFit:

A) Week 1- Overhead Squat Progressions:

12 MIN- 5 TOTAL SETS:
4 REPS @ 60%, 4 REPS @ 70%, 3 SETS OF 4 REPS @ 75%

B) WOD- 15 MIN AMRAP:

800M RUN
50 WALL BALL
6 MUSCLE-UPS
50 SIT-UPS

Fusion:

STATION 1: ALT EMOM 12 (4 SETS)

MIN 1: AIR ASSAULT (8-10 CALS HARD)
MIN 2: WALL BALL SHOTS (15-20 REPS)
MIN 3: BURPEES (8-10 REPS)

REST 1 MIN

STATION 2: ALT EMOM 12 (4 SETS)

MIN 1: ROW (10-15 CALS HARD)
MIN 2: KB SWINGS (15-20 REPS)
MIN 3: SIT UPS (20-25 REPS)

REST 1 MIN

STATION 3: ALT EMOM 12 (4 SETS)

MIN 1: DOUBLE UNDERS (20-30 REPS/ 2:1 singles)
MIN 2: SLAM BALLS (12 REPS)
MIN 3: ALT. FORWARD LUNGES (12 REPS)

momWOD:

A: Body Composition – Lower Body / Unilateral Leg Strength & Core:

3 SETS:
B1: Rear Elevated DB Split Squats @ 30X1; 8 Reps each leg; rest 30 sec
B2: 30 SEC max compression / hollow body hold; rest 30 sec

WOD: EMOM STATION ROTATION 16 (4 Stations, 4 Sets):

Station 1: Air Assault Bike (8-10 Cal – as hard as possible); rest time remaining in minute
Station 2: Box Step Ups (DB Weighted if possible) (whole minute)
Station 3: Front Plank Hold (30 sec / 30 sec rest)
Station 4: Perfect Push Ups / Roll Ups (whole minute)


**Please remember, no Open Gym this Saturday or Long WOD this Sunday due to the Party**


Tuesday’s Training:

CrossFit:

A) 12 MIN FOR 3-4 SETS:

A1) 8 BENT OVER CHINESE DB ROW EACH ARM@3110

A2) 15-20 UNBROKEN REVERSE SNOW ANGELS

A3) 1 MIN FACE UP CHINESE PLANK HOLD

B) WOD- START ANY STATION:

8 ROUNDS:

30 sec airbike
30 sec rest

rest 2 min

8 ROUNDS:

30 sec row
30 sec rest

rest 2 min

8 ROUNDS- :30 ON/:30 OFF:

40 double unders
15 sit ups
*resume where you left off

Fitness:

PART 1: FOCUS ON L1 PULL UP PROGRESSION:

4 SETS:
A1: Horizontal Ring Rows @ 40X2; 6-8 Reps; Rest 30 sec
A2: Vertical Jumping Pull Ups amrap 30 sec / rest 30 sec

PART 2: PUSHING ENDURANCE:

ALT EMOM 16 (4 SETS):
Coach to review, demo, practice, warmup for Barbell Push Press + supplementary movements.

MIN 1: BARBELL PUSH PRESS x 6 REPS (rest time remaining in minute, rotate)
MIN 2: PUSH UPS / roll ups x 9-12 REPS
MIN 3: WALL BALL x 15 REPS

spinWOD:

A) 15 seconds ON/ 45 seconds OFF for 8 sets

Station #1: assault bike

Station #2: Jump Rope

*rest 4 minutes then switch stations*

  1. B) 12 min Alternating EMOM

B1. 40 seconds on the assault bike

B2. 8 to 10 reps of DB push press

B3. KB front squat

 

 
Wednesday means guest blog day!  Today we have Coach Craig to talk about some FREE supplements you might not be considering.  That’s right!  Free “performance enhancing drugs”.  Let’s have a look:

“What if I told you that you could improve performance, increase human growth hormone, enhance recovery, and reduce injury rates?

AND, that it wouldn’t cost you a penny.

Well, here is your answer…3 simple things for you to take in:

1.  SLEEP

Yep, most people need between 7-9 hours of sleep per day.  So if you are not getting this you are probably depriving you body of what it needs.

Moderate sleep deprivation produces impairment in both cognitive and motor performance equivalent to legally prescribed levels of alcohol intoxication.

Think about that.  So if you want to perform, get your sleep.

2. WATER

Proper hydration reduces fatigue, increases muscle tone, and transports nutrients to cells (and of course the waste out).

It also helps form structures of protein and glycogen in your system.  So, try drinking water before working out, some during, and especially after.

You would be surprised, but even mild dehydration (1-3% of your body weight) impairs your brain functions.

3. BREATHE

Another free item to everyone.  Poor breathing patterns (input) = Poor motor output.

Ever do an exercise and stop breathing properly?  So much so that you can never catch up in the WOD?

Breathing properly plays a vital role in your nervous system functionality, motor functions, focus, and of course, efficiency.
So there you have it, all FREE, ready for you to take advantage of. Try it over the next 30 days.  Track your sleep, water intake, and how you breathe.  You will find a better you!”


Wednesday’s Training:

CrossFit:

A) 12 MIN AMRAP:
400M RUN @80-90%

REST = RUN

B) 20 MIN AMRAP:

1 POWER CLEAN @75-90% (percentage should be determined by a heavy weight you can consistently move with proper form)
5 PULL-UPS
10 PUSH-UPS
15 SQUATS

Fusion:

Tabata Stations – Alternate movements working :20 ON / :10 for a total of

8 MINUTES (8 Sets)
:20 ON / :10 OFF – Slam Balls
:20 ON / :10 OFF – Burpees

REST 2 MINUTES

8 MINUTES (8 Sets)
:20 ON / :10 OFF – KB Swings
:20 ON / :10 OFF – Sit Ups

REST 2 MINUTES

8 MINUTES (8 Sets)
:20 ON / :10 OFF – Wall Ball
:20 ON / :10 OFF – Ring Rows

momWOD:

Barbell Strength – Complex:

6 SETS:

6 x BB Front Squats
6 x BB Push Press
6 x BB Back Squats

REST 90 SEC BETWEEN SETS

WOD: 12 MIN AMRAP – PARTNER WOD:

YOU GO / I GO (Switch off every round, one partner works / one rests)

100 M RUN + 10 BURPEES


Thursday’s Training:

CrossFit:

A) 30 MIN TO ROTATE 5 ROUNDS:

A1) 3 BACK SQUAT @30X0 (70% – 80%)

REST 2 MIN

A2) 5 HIGH BOX JUMPS

REST 2 MIN

B) 3 MIN “PICK YOUR POISON”:

AMRAP BIKE CAL
or
AMRAP DISTANCE ROW
or
AMRAP BURPEE

Fitness:

Strength, Technique & Development: BARBELL COMPLEX:

Coach to demo, review and warmup class for the following complex:

6 SETS:
6 x Barbell Back Squats
6 x Barbell Good Mornings
6 x Barbell Reverse Lunges (each leg, alternating)

REST 60 sec between sets. Complex should be done unbroken.

WOD: 3 ROUNDS FOR TIME:

400 M RUN
30 KB SWINGS
15 BOX JUMP / STEP UPS

spinWOD:

A) 5 SETS OF:

12/8 CAL ASSAULT BIKE

15 PUSH PRESS

15 RING ROWS

REST 2 MIN

*REST 4 MIN AFTER PART A*

B) 3 MIN ON/ 3 MIN OFF X 4 SETS:

B1) ASSAULT BIKE

B2) SIT-UPS