Category: Uncategorized

WOD: Front Squat: 5-5-5 Strict Press: 5-5-5“Mill Springs”- 5 rounds AQAP:20 Air Squats20 Box Jumps 24/1820 Double-unders Post results/thoughts to comments Great work today everybody. We saw some great PR’s on both the front squat and strict press today. You guys continue to kill it with everything we do. You all did awesome on the little leg burner at the end of class as well, good to see more and more of you continuing to get double-unders. Keep it up everybody. See you tomorrow. Cheers. Susan with a nice front squat Donny airing out a box jump Del with a big strict press – Jade

WOD: “Middle Creek”- Max Rounds: 8 minute AMRAP:4 Overhead Squats 95/656 Front Squats 95/658 Back Squats 95/65 Rest 2 minutes 8 minute AMRAP:4 Strict Press 65/456 Push Press 65/458 Push Jerks 65/45 Rest 2 minutes 8 minute AMRAP:4 Power Cleans 95/656 Sumo Deadlift High-pulls 95/658 Deadlifts 95/65 Every rep counts the same…score is total rounds for all 3 AMRAPs Ex.AMRAP #1 = 5 rounds 10 repsAMRAP #2 = 4 rounds 12 repsAMRAP #3 = 7 rounds 3 reps Total = 16 rounds 25 reps = 17 rounds 7 reps (there are 18 reps per round) Post results/thoughts to comments As always I’m thoroughly impressed with the amazing job that you all do. You all kick ass! Keep up the awesome work. You pushed through a super tough WOD that brought us to the “basics” of CrossFit and ran you through the movements that…

WOD: Every-minute-on-the-minute for 10 minutes: 5 Strict Weighted Pull-ups “Roan’s Tan Yard”- Max Reps8 rounds W:20/R:10 Sumo Deadlift High-pull 75/55Rest 1 minute8 rounds W:20/R:10 Push Press 75/55Rest 1 minute8 rounds W:20/R:10 Front Plank HoldRest 1 minute8 rounds W:20/R:10 Back Squat 75/55 Score is total reps. For the plank hold, each second you hold the plank is considered 1 rep, so if you hold straight through all 8 rounds it is 160 reps. Post results/thoughts to comments Awesome work today everybody. It’s great to see more and more of you improving on your pull-ups. Whether it is moving to weighted, strict, kipping, or a smaller band you guys are all making improvements and doing awesome. Great job on a tough WOD. Those Tabatta intervals certainly are tough. CF Open workout #1 gets posted tonight, wish your fellow athletes good luck who are doing it….

WOD: AQAP:Row 5k Post results/thoughts to comments For the brave souls that came in today, great job on a very tough, both mentally and physically workout. For those of you who have been here since the fall you got to see a change in pace, and most saw some awesome PR’s. You guys have been doing awesome. Keep it up. The 5:45 PM crew cheering on Kate as she finishes her first 5k row…only a few weeks training at CVCF and Kate is doing an awesome job So the Paleo challenge has been done for about 2 weeks now. Again I have to congratulate you guys on all doing an awesome job. Some stuck to it better than others, and because of that some got more results than others, regardless you all rocked it. Below are our top 3 finishers from the Paleo…

WOD: AQAP:500m RowThen… 5 rounds of5 1 Arm KB Deadlift Left 53/355 1 Arm KB Deadlift Right 53/355 1 Arm KB Clean Left 53/355 1 Arm KB Clean Right 53/355 1 Arm KB Front Squat Left 53/355 1 Arm KB Front Squat Right 53/355 1 Arm KB Shoulder-to-overhead Left 53/355 1 Arm KB Shoulder-to-overhead Right 53/355 1 Arm KB Overhead Squat Left 53/355 1 Arm KB Overhead Squat Right 53/35Then… 500m Row Post results/thoughts to comments Awesome work today everybody. It was great to see both a good sized class at 8:00 AM and a big class at 9:15 AM. We got some new movements in today, you may find you wake up with some sore obliques tomorrow. Great job as always everybody. Have a great weekend and see you Monday. Cheers. CrossFit Open:Many of you know that the CrossFit Open will be…