The Friday Scoop!

SURVEY RESULTS ARE IN!

Did you take our CFHV Annual Survey?  So far 68 of you have responded, but it went out to nearly 200 people!  Your opinion matters to us.

On Monday in the blog I will reveal the results of our 9 question survey.  You may be surprised by the results, and the great news is that it means awesome new changes headed to CFHV based directly on your feedback!

FILL OUT OUR SURVEY HERE: https://goo.gl/forms/QjSpL4dxxUMVlzkU2

CFHV MOBILE APP:

Once you download this app for your phone, you’ll instantly become more interactive with your community on a daily basis.  It will allow us to connect in new ways, and allow you to have more comprehensive training.

With this app you can:

  • reserve a class
    • this does NOT check you into class, that is a future enhancement
  • update or change your personal info
  • look at all of your recent bills & purchases
  • update or change your photo
  • see important community alerts

…and coming in January:

  • log your scores for your lifts & see percentages
  • log your WOD scores
  • see your progress over time

Check out the video here for all the details!

GET THE APP HERE NOW!!

Android: https://play.google.com/store/apps/details?id=com.zenplanner.memberapp

iOS: https://itunes.apple.com/us/app/zen-planner-member-app-for/id1065000091?mt=8

SWEATS ORDER:

Where are the sweats? That is the question of the week!

I’ll just shoot it straight to you.  Our printer was in the process of moving buildings during our pre-order, and in addition to this some of the raw unprinted sweaters & pants were on backorder.  Add to this both Christmas & New Year’s, and a lot of businesses grind to a halt and people were taking time off.

These factors have slowed things up, but things are back on track!  We sincerely apologize, but some things are just out of our control. I guess not everybody is as eager to work through the holidays as we are! Haha.  We should have everything in hand in a little under 2 weeks…plenty of cold weather left!


REGULAR SCHEDULE THIS WEEKEND:

  • Saturday @ 9am: Shred Sesh
  • Saturday @ 9am: CrossFit Kids
  • Saturday @ 10am: strongWOD (only 2 WEEKS left!)
  • Saturday @ 11:30am: Open Gym
  • Sunday @ 10 am: Energizer Long WOD

Friday’s Training:

CrossFit:

A)  18 MIN TO ROTATE THROUGH:

A1) 6 BENCH PRESS
(build from last week)

1 MIN REST

A2) 8 DB LAWNMOWER PULL

REST 2MIN

B) WOD- GROUPS OF 2:

3 ROUNDS:

P1) 400M RUN
P2) AMRAP WALL BALL until P2 returns

P2) 400M RUN
P1) AMRAP WALL BALL until P2 returns

*goal is to get more wall ball than your partner!

Fusion:

PICK ONE: ROW OR BIKE:

This will be your base movement for 30 MINUTES. Start on the Row/Bike and only leave at designated times to complete other work, then return immediately to Row/Bike.

At 2:00, do 20 Burpees.

At 6:00, do 20 Box Jumps / Step Ups.

At 9:00, do 20 Sit Ups.

At 12:00, do 20 DB Push Ups.

At 16:00, do 20 Alt. DB Lunges.

At 19:00, do 20 Sit Ups.

At 22:00, do 20 DB Push Press.

At 26:00, do 20 DB Squats.

At 29:00, do 20 Sit Ups.

momWOD:

A) Gymnastics Skill Work:

3 SETS:
A1) Tempo Ring Rows @ 40X2; 6-8 Reps; 30 Sec Rest
A2) Static Hold at top of rings – full extension x 30 Sec; 30 sec rest (work on amsap stability hold)
A3) Hanging Bent Knee to L-Sit x 10 reps; 30 sec rest

B) WOD – FOR TIME (OR AS FAR AS POSSIBLE IN 20 MINUTES)

50 WALL BALL
400 M RUN
30 KB SWINGS
200 M RUN
10 BURPEES
200 M RUN
30 KB SWINGS
400 M RUN
50 WALL BALL