Friday Scoop: All the news!

Holiday Party wrap-up:

Have you seen our awesome Holiday party album yet?  Why not!?!

Head on over to Facebook or click this link: https://www.facebook.com/pg/cfvolts/photos/?tab=album&album_id=944054602361220  to check out all the goods.

Make sure and tag yourself, tag your friends, and SHARE!

We’re putting together a video slideshow too, so make sure to #cfhvxmas2016 on all of your photos.  Anything you want included you can also email us!  We can wait to see all the best of our biggest event of the year!

Gym Closure:

THIS SATURDAY, December 17 CFHV will be closed for all classes. Our landlords informed us this morning that they will be resurfacing the parking lot.  That’s the good news!

The bad news is that it is the only way in and out of the gym, it starts at 7am Saturday, and we have to stay off of it for 24 hours.

We’re VERY sorry for any inconvenience this may cause, and rest assured I did my very best to negotiate an alternative.

I encourage you all to take the opportunity to get outdoors, take a hike, hit the track, or engage in some other “active recovery” day fun!

Holiday Schedule:

Luckily this year Christmas Eve & Day and New Year’s Eve & Day fall on the weekend. This means a relatively uninterrupted schedule for CFHV!

  • Saturday, December 24 (Christmas Eve): Annual “12 Days of Christmas” WOD @ 10am
  • Sunday, December 25 (Christmas Day): CLOSED
  • Saturday, December 31 (New Year’s Eve): Regular schedule (Shred Sesh, CFKids, strongWOD, Open Gym)
  • Sunday, January 1 (New Year’s Day): Regular schedule (Energizer Long WOD)

Sweaters & Sweatpants:

We’ve just put up a pre-order for all new CFHV sweaters & sweatpants.  There’s been a pretty big demand!

We wanted to put it up sooner, but we’ve been dealing with distributors to make sure we can actually deliver what we advertise.  Rest assured everything is settled, and we’re super excited for you all to have a cool new way to spread your spirit for our little gym!

Check it out!

men-sweat-topladies_off_the_shoulder_mock2 men-pant women-pant


Schedule this Weekend:

  • Saturday: GYM CLOSED!
  • Sunday: Energizer Long WOD @ 10am

Friday’s Training:

CrossFit:

A) BENCH PRESS:

5X8 ACROSS

B) WOD- TEAMS OF 3:

B1) 10 MIN AMRAP TEAM ROW

*one athlete works at a time

REST 2 MIN

B2) 15 MIN AMRAP:

“KAREN”
150 WALL BALL
“ANNIE”
50,40,30,20,10
DOUBLE-UNDERS
SIT-UPS

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) Skill: Rope Climbs

*work on “spanish wrap”

B) PARTNER WOD:

B1)  6 MIN AMRAP PARTNER ROW

*one athlete works at a time

REST 2 MIN

B2) *15 MIN AMRAP:

1 ROPE CLIMB

2 PUSH-UPS

4 AIR SQUATS

6 SIT-UPS

*add (1) rope climb each round, double all other movements each round (2,4,8,12…3,8,16,24…4, 16, 32, 48…etc…)