Wodify

CrossFit

2017-08-18

PARTNER WOD, THIS WEEK, WILL BE AT OUR EAST LOCATION AT 9AM... FLIP-FLOPPING BETWEEN BOTH LOCATIONS, EVERY OTHER WEEK.

EAST - 8/19
MAIN - 8/26
EAST - 9/2
MAIN - 9/9

WE WILL BE CANCELLING OUR "STRONG" CLASS GOING FORWARD. WE ARE IN THE PROCESS OF ADDING A NEW CLASS TO THE WEEKEND SCHEDULE!!! STAY TUNED...
“Down and Out”
For Time:

15 Clean and jerks (135/95)
20 Back squat (135/95)
200m run
10 Clean and jerks (155/105)
15 Back squats (155/105)
400m run
5 clean and jerks (185/125)
10 Back squats (185/125)
800m run
Metcon (Time)
For Time:

15 Clean and jerks (135/95)
20 Back squat (135/95)
200m run
10 Clean and jerks (155/105)
15 Back squats (155/105)
400m run
5 clean and jerks (185/125)
10 Back squats (185/125)
800m run
Metcon
Clean and Jerk

CrossFit

2017-08-17

WE'VE ADDED TWO NEW CLASSES TO THE EAST SCHEDULE!!! CROSSFIT ON TUESDAYS AND THURSDAYS AT 6AM, AND, METCON ON TUESDAYS AND THURSDAYS AT 6:30PM!!!!

PARTNER WODS WILL NOW BE HELD AT BOTH LOCATIONS GOING FORWARD. FLIP-FLOPPING BETWEEN THE EAST AND MAIN LOCATIONS EVERY OTHER WEEK.
“Bend Not Break”
Overhead Squat (1-1-1-1)
@ 95% of 1RM
Metcon (Time)
For Time:
20-16-14-8-4 of:
OH Lunges (75/55)
Bar-Facing Burpees

CrossFit

2017-08-16

WE'VE ADDED TWO NEW CLASSES TO THE EAST SCHEDULE!!! CROSSFIT ON TUESDAYS AND THURSDAYS AT 6AM, AND, METCON ON TUESDAYS AND THURSDAYS AT 6:30PM!!!!

PARTNER WODS WILL NOW BE HELD AT BOTH LOCATIONS GOING FORWARD. FLIP-FLOPPING BETWEEN THE EAST AND MAIN LOCATIONS EVERY OTHER WEEK.
“Jump Up & Get Down”
Metcon (Time)
For Time:
400m Run x 3
(40sec Rest)
Metcon (Time)
4 Rounds for Time:
25 Wall Balls (20/14)
15 Box Jump Overs (24/20)
25 Push-Ups
1min rest

CrossFit

2017-08-15

WE'VE ADDED TWO NEW CLASSES TO THE EAST SCHEDULE!!! CROSSFIT ON TUESDAYS AND THURSDAYS AT 6AM, AND, METCON ON TUESDAYS AND THURSDAYS AT 6:30PM!!!!

PARTNER WODS WILL NOW BE HELD AT BOTH LOCATIONS GOING FORWARD. FLIP-FLOPPING BETWEEN THE EAST AND MAIN LOCATIONS EVERY OTHER WEEK.
“Up, Up and Away”
Split Jerk (1-1-1-1)
@ 95% of 1RM
Metcon (Time)
4 Rounds for Time:
36 AbMat Sit-Ups
24 Single Arm Russian KB Swings (53/35)
12 Deadlifts (225/155)

CrossFit

2017-08-14

WE'VE ADDED TWO NEW CLASSES TO THE EAST SCHEDULE!!! CROSSFIT ON TUESDAYS AND THURSDAYS AT 6AM, AND, METCON ON TUESDAYS AND THURSDAYS AT 6:30PM!!!!

PARTNER WODS WILL NOW BE HELD AT BOTH LOCATIONS GOING FORWARD. FLIP-FLOPPING BETWEEN THE EAST AND MAIN LOCATIONS EVERY OTHER WEEK.
“Hang Ups”
Squat Clean (1-1-1-1)
@ 95% of 1RM
Metcon (AMRAP - Reps)
AMRep in 9min of:
2-4-6-8-10...
Hang Squat Snatch (135/95)
Pull-Ups

CrossFit

2017-08-13

WE'VE ADDED TWO NEW CLASSES TO THE EAST SCHEDULE!!! CROSSFIT ON TUESDAYS AND THURSDAYS AT 6AM, AND, METCON ON TUESDAYS AND THURSDAYS AT 6:30PM!!!!

PARTNER WODS WILL NOW BE HELD AT BOTH LOCATIONS GOING FORWARD. FLIP-FLOPPING BETWEEN THE EAST AND MAIN LOCATIONS EVERY OTHER WEEK.
“Cindy”
Cindy XXX (AMRAP - Reps)
Complete as much as possible in 20 minutes of:
10 Pull-ups
20 Push-ups
30 Squats
15 Pull-ups
30 Push-ups
45 Squats
20 Pull-ups
40 Push-ups
60 Squats
25 Pull-ups
50 Push-ups
75 Squats
30 Pull-ups
60 Push-ups
90 Squats

CrossFit

2017-08-12

WE'VE ADDED TWO NEW CLASSES TO THE EAST SCHEDULE!!! CROSSFIT ON TUESDAYS AND THURSDAYS AT 6AM, AND, METCON ON TUESDAYS AND THURSDAYS AT 6:30PM!!!!

PARTNER WODS WILL NOW BE HELD AT BOTH LOCATIONS GOING FORWARD. FLIP-FLOPPING BETWEEN THE EAST AND MAIN LOCATIONS EVERY OTHER WEEK.
“It’s Complex”
Metcon (AMRAP - Rounds)
Teams of 2
22min AMRAP:
0:00-12:00
1 Bear Complex
(1PC+1FS+1S2OH+1BS+1S2OH)
100m sprint

12:00-22:00
Double Down on the Complex
2 Bear Complex
100m sprint
On the call of 3-2-1 go P1 will do 1 Complex then run. P2 will then do 1 Complex and wait for P1 to return before going for the run. If P1 gets back before P2 completes the Complex he/she waits. At min 12:00 double the Complex to get as many as they can before the cap

Switching must happen at the bar and they have to physically tag partners so they are not walking outside before partner gets back.

Score will be total number of Complex completed in 22 min
Complex must be unbroken for it to count as a rep

CrossFit

2017-08-11

WE'VE ADDED TWO NEW CLASSES TO THE EAST SCHEDULE!!! CROSSFIT ON TUESDAYS AND THURSDAYS AT 6AM, AND, METCON ON TUESDAYS AND THURSDAYS AT 6:30PM!!!!

PARTNER WODS WILL NOW BE HELD AT BOTH LOCATIONS GOING FORWARD. FLIP-FLOPPING BETWEEN THE EAST AND MAIN LOCATIONS EVERY OTHER WEEK.
“78”
Metcon (Time)
For Time:
27-21-15-9-6 of
Squat Cleans (95/65)
Ring Dips

CrossFit

2017-08-10

WE'VE ADDED TWO NEW CLASSES TO THE EAST SCHEDULE!!! CROSSFIT ON TUESDAYS AND THURSDAYS AT 6AM, AND, METCON ON TUESDAYS AND THURSDAYS AT 6:30PM!!!!

PARTNER WODS WILL NOW BE HELD AT BOTH LOCATIONS GOING FORWARD. FLIP-FLOPPING BETWEEN THE EAST AND MAIN LOCATIONS EVERY OTHER WEEK.
“Swing Class”
Overhead Squat (2-2-2-2)
@ 90% of 1RM
Metcon (AMRAP - Reps)
AMRep in 9min:
6-12-18-24...
T2B
KB Swings (53/35)

CrossFit

2017-08-09

WE'VE ADDED TWO NEW CLASSES TO THE EAST SCHEDULE!!! CROSSFIT ON TUESDAYS AND THURSDAYS AT 6AM, AND, METCON ON TUESDAYS AND THURSDAYS AT 6:30PM!!!!

PARTNER WODS WILL NOW BE HELD AT BOTH LOCATIONS GOING FORWARD. FLIP-FLOPPING BETWEEN THE EAST AND MAIN LOCATIONS EVERY OTHER WEEK.
“Push Up. Lift Up”
Metcon (Time)
8 Rounds of:
200m Sprints
20sec rest
10min cap
Metcon (Time)
For Time:
30 HSPU
30 Deadlifts (155/105)
20 HSPU
20 Deadlifts (155/105)

CrossFit

2017-08-08

WE'VE ADDED TWO NEW CLASSES TO THE EAST SCHEDULE!!! CROSSFIT ON TUESDAYS AND THURSDAYS AT 6AM, AND, METCON ON TUESDAYS AND THURSDAYS AT 6:30PM!!!!

PARTNER WODS WILL NOW BE HELD AT BOTH LOCATIONS GOING FORWARD. FLIP-FLOPPING BETWEEN THE EAST AND MAIN LOCATIONS EVERY OTHER WEEK.
“Coaches Special”
Metcon (Weight)
Every 90sec for 4 Rounds
1 Push Jerk + 1 Split Jerk
@ 90% of 1RM
Metcon (Time)
3 Rounds of:
12 Pull-Ups
15 Burpees
18 Alt. DB Snatches (50/35)

CrossFit

2017-08-07

WE'VE ADDED TWO NEW CLASSES TO THE EAST SCHEDULE!!! CROSSFIT ON TUESDAYS AND THURSDAYS AT 6AM, AND, METCON ON TUESDAYS AND THURSDAYS AT 6:30PM!!!!

PARTNER WODS WILL NOW BE HELD AT BOTH LOCATIONS GOING FORWARD. FLIP-FLOPPING BETWEEN THE EAST AND MAIN LOCATIONS EVERY OTHER WEEK.
“Running Man”
Squat Clean (2-2-2-2)
@ 90% of 1RM
Metcon (AMRAP - Rounds and Reps)
12min AMRAP
Buy-In: 800m run
w/ remaining time:
12 Push Press (115/75)
36 DU (100 singles)

CrossFit

2017-08-06

WE'VE ADDED TWO NEW CLASSES TO THE EAST SCHEDULE!!! CROSSFIT ON TUESDAYS AND THURSDAYS AT 6AM, AND, METCON ON TUESDAYS AND THURSDAYS AT 6:30PM!!!!

PARTNER WODS WILL NOW BE HELD AT BOTH LOCATIONS GOING FORWARD. FLIP-FLOPPING BETWEEN THE EAST AND MAIN LOCATIONS EVERY OTHER WEEK.
“Georgie”
"Georgie" (AMRAP - Rounds and Reps)
AMRAP 21min of:

Buy-In: 65 AbMat Sit Ups

- then -

7 Burpees
11 Push-Ups
22 KB Swings (53/35)

CrossFit

2017-08-05

WE'VE ADDED TWO NEW CLASSES TO THE EAST SCHEDULE!!! CROSSFIT ON TUESDAYS AND THURSDAYS AT 6AM, AND, METCON ON TUESDAYS AND THURSDAYS AT 6:30PM!!!!

PARTNER WODS WILL NOW BE HELD AT BOTH LOCATIONS GOING FORWARD. FLIP-FLOPPING BETWEEN THE EAST AND MAIN LOCATIONS EVERY OTHER WEEK.
“The Doctor (Nikki Tetzlaff)”
Metcon (Time)
Teams of 3 (co-ed)
(28min Time Cap)
5k Row

- plus -

AMRAP of:
6 T2B
12 Ball Sit-Ups (14/10)
18 Ball Russian Twists (14/10)
Friend 1 - Row for 2min
Friends 2 & 3 - Take turns doing one round each
Every 2min rotate on the rower.

Score 1 = 5k Row finish time (+1 sec for every 10 meters not completed)

Score 2 = Total rounds completed

CrossFit

2017-08-04

WE'VE ADDED TWO NEW CLASSES TO THE EAST SCHEDULE!!! CROSSFIT ON TUESDAYS AND THURSDAYS AT 6AM, AND, METCON ON TUESDAYS AND THURSDAYS AT 6:30PM!!!!

PARTNER WODS WILL NOW BE HELD AT BOTH LOCATIONS GOING FORWARD. FLIP-FLOPPING BETWEEN THE EAST AND MAIN LOCATIONS EVERY OTHER WEEK.
“It’s Going Down”
Metcon (Time)
4 Rounds for Time:
400m Run
12 OHS (95/65)
12 Pull-Ups

Cash-Out:
24 Thrusters (95/65)

CrossFit

2017-08-03

WE'VE ADDED TWO NEW CLASSES TO THE EAST SCHEDULE!!! CROSSFIT ON TUESDAYS AND THURSDAYS AT 6AM, AND, METCON ON TUESDAYS AND THURSDAYS AT 6:30PM!!!!

PARTNER WODS WILL NOW BE HELD AT BOTH LOCATIONS GOING FORWARD. FLIP-FLOPPING BETWEEN THE EAST AND MAIN LOCATIONS EVERY OTHER WEEK.
“Deja Vu”
Metcon (Weight)
2 Push Jerks + 1 Split Jerk
@ 80% of 1RM
Metcon (AMRAP - Reps)
3 Rounds
AMRep in 3min
3-6-9-12-15...
Deadlifts (185/115)
Box Jumps (24/20)
(1min Rest)

AMRep starts over with weight increase
Round 2 - (225/155)
Round 3 - (275/185)

CrossFit

2017-08-02

WE'VE ADDED TWO NEW CLASSES TO THE EAST SCHEDULE!!! CROSSFIT ON TUESDAYS AND THURSDAYS AT 6AM, AND, METCON ON TUESDAYS AND THURSDAYS AT 6:30PM!!!!

PARTNER WODS WILL NOW BE HELD AT BOTH LOCATIONS GOING FORWARD. FLIP-FLOPPING BETWEEN THE EAST AND MAIN LOCATIONS EVERY OTHER WEEK.
“On Repeat”
Metcon (AMRAP - Reps)
3 Rounds AMRep:
90sec- Max Bike (cal)
90sec- Max Row (cal)
90sec- Max 25ft Handstand Walk
90sec- Max 25ft Burpee Broad Jump
1min Rest

CrossFit

2017-08-01

WE'VE ADDED TWO NEW CLASSES TO THE EAST SCHEDULE!!! CROSSFIT ON TUESDAYS AND THURSDAYS AT 6AM, AND, METCON ON TUESDAYS AND THURSDAYS AT 6:30PM!!!!

PARTNER WODS WILL NOW BE HELD AT BOTH LOCATIONS GOING FORWARD. FLIP-FLOPPING BETWEEN THE EAST AND MAIN LOCATIONS EVERY OTHER WEEK.
"20/20"
Overhead Squat (3-3-3-3)
@ 80% OF 1RM
Metcon (Time)
3 RFT:
20 S2OH (115/75)
20 Front Rack Lunges (115/75)

CrossFit

2017-07-31

PARTNER WODS WILL NOW BE HELD AT BOTH LOCATIONS GOING FORWARD. FLIP-FLOPPING BETWEEN THE EAST AND MAIN LOCATIONS EVERY OTHER WEEK.

MetCon class on Friday’s at 4:30pm and on Tuesday's and Thursday's at 8:30am are cancelled.

We have, however, added a NEW class to the EAST schedule. The newest addition will be our Power Hour class. It will be on Wednesday’s at 4:30pm!!!

This is just a couple of the many revisions we will be making in the upcoming months. We will be adding more NEW classes very shortly. We just want to be able to keep giving you the best coaching AND classes possible, while keeping things fresh and exciting for you all!!! We will continue to keep you all posted as changes happen. There’s a lot of exciting changes on the horizon. So stay tuned!!!
“Go Hard”
Squat Clean (3-3-3-3)
@ 80% of 1RM
Metcon (Time)
5 Rounds for Time:
15 Wall Balls (20/14)
12 Hand Release Push-Ups
9 Squat Cleans (135/95)

CrossFit

2017-07-30

PARTNER WODS WILL NOW BE HELD AT BOTH LOCATIONS GOING FORWARD. FLIP-FLOPPING BETWEEN THE EAST AND MAIN LOCATIONS EVERY OTHER WEEK.

MetCon class on Friday’s at 4:30pm and on Tuesday's and Thursday's at 8:30am are cancelled.

We have, however, added a NEW class to the EAST schedule. The newest addition will be our Power Hour class. It will be on Wednesday’s at 4:30pm!!!

This is just a couple of the many revisions we will be making in the upcoming months. We will be adding more NEW classes very shortly. We just want to be able to keep giving you the best coaching AND classes possible, while keeping things fresh and exciting for you all!!! We will continue to keep you all posted as changes happen. There’s a lot of exciting changes on the horizon. So stay tuned!!!
“Trevor”

CrossFit

2017-07-29

PARTNER WODS WILL NOW BE HELD AT BOTH LOCATIONS GOING FORWARD. FLIP-FLOPPING BETWEEN THE EAST AND MAIN LOCATIONS EVERY OTHER WEEK.

MetCon class on Friday’s at 4:30pm and on Tuesday's and Thursday's at 8:30am are cancelled.

We have, however, added a NEW class to the EAST schedule. The newest addition will be our Power Hour class. It will be on Wednesday’s at 4:30pm!!!

This is just a couple of the many revisions we will be making in the upcoming months. We will be adding more NEW classes very shortly. We just want to be able to keep giving you the best coaching AND classes possible, while keeping things fresh and exciting for you all!!! We will continue to keep you all posted as changes happen. There’s a lot of exciting changes on the horizon. So stay tuned!!!
“Take 2”
Metcon (Time)
Teams 2 (MM/FF)

For Time:
200m Partner Ball Run (20/14)
10 Rounds
15 Wall Balls (20/14) (10' target)
10 Alternating DB Snatches (50/35)
5 Burpee Box Jump Overs (24/20)
200m Partner Ball Run (20/14)
8 Rounds
15 Wall Balls (20/14) (10' target)
10 Alternating DB Snatches (50/35)
5 Burpee Box Jump Overs (24/20)
200m Partner Ball Run (20/14)
6 Rounds
15 Wall Balls (20/14) (10' target)
10 Alternating DB Snatches (50/35)
5 Burpee Box Jump Overs (24/20)
200m Partner Ball Run (20/14)
4 Rounds
15 Wall Balls (20/14) (10' target)
10 Alternating DB Snatches (50/35)
5 Burpee Box Jump Overs (24/20)
200m Partner Ball Run (20/14)
2 Rounds
15 Wall Balls (20/14) (10' target)
10 Alternating DB Snatches (50/35)
5 Burpee Box Jump Overs (24/20)

CrossFit

2017-07-28

PARTNER WODS WILL NOW BE HELD AT BOTH LOCATIONS GOING FORWARD. FLIP-FLOPPING BETWEEN THE EAST AND MAIN LOCATIONS EVERY OTHER WEEK.

MetCon class on Friday’s at 4:30pm and on Tuesday's and Thursday's at 8:30am are cancelled.

We have, however, added a NEW class to the EAST schedule. The newest addition will be our Power Hour class. It will be on Wednesday’s at 4:30pm!!!

This is just a couple of the many revisions we will be making in the upcoming months. We will be adding more NEW classes very shortly. We just want to be able to keep giving you the best coaching AND classes possible, while keeping things fresh and exciting for you all!!! We will continue to keep you all posted as changes happen. There’s a lot of exciting changes on the horizon. So stay tuned!!!
“Mile and an Eternity”
Metcon (Time)
4 Rounds for Time:
400m Run
50 AbMat Sit-Ups
7 Deadlifts (315/225)

CrossFit

2017-07-27

PARTNER WODS WILL NOW BE HELD AT BOTH LOCATIONS GOING FORWARD. FLIP-FLOPPING BETWEEN THE EAST AND MAIN LOCATIONS EVERY OTHER WEEK.

MetCon class on Friday’s at 4:30pm and on Tuesday's and Thursday's at 8:30am are cancelled.

We have, however, added a NEW class to the EAST schedule. The newest addition will be our Power Hour class. It will be on Wednesday’s at 4:30pm!!!

This is just a couple of the many revisions we will be making in the upcoming months. We will be adding more NEW classes very shortly. We just want to be able to keep giving you the best coaching AND classes possible, while keeping things fresh and exciting for you all!!! We will continue to keep you all posted as changes happen. There’s a lot of exciting changes on the horizon. So stay tuned!!!
“In God We Thrust”
Overhead Squat (1-1-1-1)
Every 90sec. 4 Rounds
@ 90% of 1RM
Metcon (Time)
For Time:
21-15-9
Thrusters (95/65)
Bar-Facing Burpees

CrossFit

2017-07-26

PARTNER WODS WILL NOW BE HELD AT BOTH LOCATIONS GOING FORWARD. FLIP-FLOPPING BETWEEN THE EAST AND MAIN LOCATIONS EVERY OTHER WEEK.

MetCon class on Friday’s at 4:30pm and on Tuesday's and Thursday's at 8:30am are cancelled.

We have, however, added a NEW class to the EAST schedule. The newest addition will be our Power Hour class. It will be on Wednesday’s at 4:30pm!!!

This is just a couple of the many revisions we will be making in the upcoming months. We will be adding more NEW classes very shortly. We just want to be able to keep giving you the best coaching AND classes possible, while keeping things fresh and exciting for you all!!! We will continue to keep you all posted as changes happen. There’s a lot of exciting changes on the horizon. So stay tuned!!!
“Kettlebells and Whistles”
Turkish Get Up
Metcon (Time)
6 Rounds for Time:
21 KB SDLHP (53/35)
18 KB Goblet Squats (53/35)
15 KB Swings (53/35)

CrossFit

2017-07-25

PARTNER WODS WILL NOW BE HELD AT BOTH LOCATIONS GOING FORWARD. FLIP-FLOPPING BETWEEN THE EAST AND MAIN LOCATIONS EVERY OTHER WEEK.

MetCon class on Friday’s at 4:30pm and on Tuesday's and Thursday's at 8:30am are cancelled.

We have, however, added a NEW class to the EAST schedule. The newest addition will be our Power Hour class. It will be on Wednesday’s at 4:30pm!!!

This is just a couple of the many revisions we will be making in the upcoming months. We will be adding more NEW classes very shortly. We just want to be able to keep giving you the best coaching AND classes possible, while keeping things fresh and exciting for you all!!! We will continue to keep you all posted as changes happen. There’s a lot of exciting changes on the horizon. So stay tuned!!!
“Up and Over”
Split Jerk (1-1-1-1)
Every 90sec. 4 Rounds
@ 90% of 1RM
Metcon (AMRAP - Reps)
10min AMRep
15 Push Ups
10 Box Jumps (30/24)
1 Bar MU
20 Push Ups
10 Box Jumps (30/24)
2 Bar MU
Each round add 5 reps to Push Ups and add 1 to MU

CrossFit

2017-07-24

PARTNER WODS WILL NOW BE HELD AT BOTH LOCATIONS GOING FORWARD. FLIP-FLOPPING BETWEEN THE EAST AND MAIN LOCATIONS EVERY OTHER WEEK.

MetCon class on Friday’s at 4:30pm and on Tuesday's and Thursday's at 8:30am are cancelled.

We have, however, added a NEW class to the EAST schedule. The newest addition will be our Power Hour class. It will be on Wednesday’s at 4:30pm!!!

This is just a couple of the many revisions we will be making in the upcoming months. We will be adding more NEW classes very shortly. We just want to be able to keep giving you the best coaching AND classes possible, while keeping things fresh and exciting for you all!!! We will continue to keep you all posted as changes happen. There’s a lot of exciting changes on the horizon. So stay tuned!!!
“Lucky Number 7”
Squat Clean (1-1-1-1)
4 Rounds. Every 90sec
@ 90% of 1RM
Metcon (Time)
5 Rounds for Time:
7 Hang Power Cleans (95/65)
7 Front Squats (95/65)
7 S2OH (95/65)
400m Run every time the bar is dropped.

CrossFit

2017-07-23

PARTNER WODS WILL NOW BE HELD AT BOTH LOCATIONS GOING FORWARD. FLIP-FLOPPING BETWEEN THE EAST AND MAIN LOCATIONS EVERY OTHER WEEK.

MetCon class on Friday’s at 4:30pm and on Tuesday's and Thursday's at 8:30am are cancelled.

We have, however, added a NEW class to the EAST schedule. The newest addition will be our Power Hour class. It will be on Wednesday’s at 4:30pm!!!

This is just a couple of the many revisions we will be making in the upcoming months. We will be adding more NEW classes very shortly. We just want to be able to keep giving you the best coaching AND classes possible, while keeping things fresh and exciting for you all!!! We will continue to keep you all posted as changes happen. There’s a lot of exciting changes on the horizon. So stay tuned!!!
"Karen + Johnny"
"Karen + Johnny" (Time)
For Time:
35 Pull-Ups
35 Burpees
35 Hang Power Cleans (115/75)
35 Push Press (115/75)
35 KB Swings (53/35)
35 Sit-Ups
35 Pull-Ups

CrossFit

2017-07-22

Remember that our MetCon class on Friday’s at 4:30pm and on Tuesday's and Thursday's at 8:30am are cancelled.

We have, however, added a NEW class to the EAST schedule. The newest addition will be our Power Hour class. It will be on Wednesday’s at 4:30pm!!!

This is just a couple of the many revisions we will be making in the upcoming months. We will be adding more NEW classes very shortly. We just want to be able to keep giving you the best coaching AND classes possible, while keeping things fresh and exciting for you all!!! We will continue to keep you all posted as changes happen. There’s a lot of exciting changes on the horizon. So stay tuned!!!
"KB and Run"
Metcon (AMRAP - Rounds and Reps)
Teams of 3 (coed)
24 min AMRAP
Teammates will take turn running 800m
while the other 2 are working on the KB movements
10 KB snatches 53/35-5 each arm
12 KB OH Lunges 53/35-6 each arm
14 KB Swings 53/35

CrossFit

2017-07-21

Remember that our MetCon class on Friday’s at 4:30pm and on Tuesday's and Thursday's at 8:30am are cancelled.

We have, however, added a NEW class to the EAST schedule. The newest addition will be our Power Hour class. It will be on Wednesday’s at 4:30pm!!!

This is just a couple of the many revisions we will be making in the upcoming months. We will be adding more NEW classes very shortly. We just want to be able to keep giving you the best coaching AND classes possible, while keeping things fresh and exciting for you all!!! We will continue to keep you all posted as changes happen. There’s a lot of exciting changes on the horizon. So stay tuned!!!
“Friday, I’m in Love”
Metcon (AMRAP - Rounds and Reps)
20min AMRAP of:
200m Med Ball Run (20/14)
20 Wall Balls (20/14)
20 Pull-Ups
20 Power Cleans (135/95)

CrossFit

2017-07-20

In an effort to maximize class times, we are making the following changes to our EAST schedule... They are as follows...

Starting TOMORROW, our MetCon class on Friday’s at 4:30pm will be cancelled. Also, starting NEXT WEEK and going forward, we will be also cancelling our MetCon classes on Tuesday’s & Thursday’s at 8:30am.

We will, however, be adding a NEW class to the EAST schedule. The newest addition will be our Power Hour class. It will be on Wednesday’s at 4:30pm!!!

This is just a couple of the many revisions we will be making in the upcoming months. We will be adding more NEW classes very shortly. We just want to be able to keep giving you the best coaching AND classes possible, while keeping things fresh and exciting for you all!!! We will continue to keep you all posted as changes happen. There’s a lot of exciting changes on the horizon. So stay tuned!!!
“Sweet Thursday”
Overhead Squat (2-2-2-2)
Every 90sec. (4 Rounds)
@ 85% of 1RM
Metcon (Time)
4 Rounds for Time:
12 Deadlifts (225/155)
14 DB Front Rack Lunges (50/30)
75 DU

CrossFit

2017-07-19

In an effort to maximize class times, we are making the following changes to our EAST schedule... They are as follows...

Starting TOMORROW, our MetCon class on Friday’s at 4:30pm will be cancelled. Also, starting NEXT WEEK and going forward, we will be also cancelling our MetCon classes on Tuesday’s & Thursday’s at 8:30am.

We will, however, be adding a NEW class to the EAST schedule. The newest addition will be our Power Hour class. It will be on Wednesday’s at 4:30pm!!!

This is just a couple of the many revisions we will be making in the upcoming months. We will be adding more NEW classes very shortly. We just want to be able to keep giving you the best coaching AND classes possible, while keeping things fresh and exciting for you all!!! We will continue to keep you all posted as changes happen. There’s a lot of exciting changes on the horizon. So stay tuned!!!
"It's Only Wednesday"
600m Row (Time)
400m Run (Time)
Max Effort 400m Run
Metcon (AMRAP - Rounds and Reps)
12min AMRAP:
7 HSPU
14 Front Squats (115/75)
7 Burpees Over the Bar

CrossFit

2017-07-18

In an effort to maximize class times, we are making the following changes to our EAST schedule... They are as follows...

Starting TOMORROW, our MetCon class on Friday’s at 4:30pm will be cancelled. Also, starting NEXT WEEK and going forward, we will be also cancelling our MetCon classes on Tuesday’s & Thursday’s at 8:30am.

We will, however, be adding a NEW class to the EAST schedule. The newest addition will be our Power Hour class. It will be on Wednesday’s at 4:30pm!!!

This is just a couple of the many revisions we will be making in the upcoming months. We will be adding more NEW classes very shortly. We just want to be able to keep giving you the best coaching AND classes possible, while keeping things fresh and exciting for you all!!! We will continue to keep you all posted as changes happen. There’s a lot of exciting changes on the horizon. So stay tuned!!!
"Ruby Tuesday"
Power Clean (2-2-2-2)
Every 90sec (4 Rounds)
@ 85% of 1RM
Metcon (AMRAP - Reps)
3 Rounds for Total Reps
1min Max Cal Bike
1min Max KB Swings (53/35)
1min Max Push Press (95/65)
1min Max Box Jumps (24/20)
1min Rest

CrossFit

2017-07-17

In an effort to maximize class times, we are making the following changes to our EAST schedule... They are as follows...

Starting TOMORROW, our MetCon class on Friday’s at 4:30pm will be cancelled. Also, starting NEXT WEEK and going forward, we will be also cancelling our MetCon classes on Tuesday’s & Thursday’s at 8:30am.

We will, however, be adding a NEW class to the EAST schedule. The newest addition will be our Power Hour class. It will be on Wednesday’s at 4:30pm!!!

This is just a couple of the many revisions we will be making in the upcoming months. We will be adding more NEW classes very shortly. We just want to be able to keep giving you the best coaching AND classes possible, while keeping things fresh and exciting for you all!!! We will continue to keep you all posted as changes happen. There’s a lot of exciting changes on the horizon. So stay tuned!!!
“Monday, Monday”
Squat Clean (2-2-2-2)
Every 90sec (4 Rounds)
@ 85% of 1RM
Metcon (Time)
For Time:
15 T2B
20 OHS (95/65)
40 AbMat Sit-Ups
10 T2B
15 OHS (95/65)
30 AbMat Sit-Ups
5 T2B
10 OHS (95/65)
20 AbMat Sit-Ups

CrossFit

2017-07-16

In an effort to maximize class times, we are making the following changes to our EAST schedule... They are as follows...

Starting TOMORROW, our MetCon class on Friday’s at 4:30pm will be cancelled. Also, starting NEXT WEEK and going forward, we will be also cancelling our MetCon classes on Tuesday’s & Thursday’s at 8:30am.

We will, however, be adding a NEW class to the EAST schedule. The newest addition will be our Power Hour class. It will be on Wednesday’s at 4:30pm!!!

This is just a couple of the many revisions we will be making in the upcoming months. We will be adding more NEW classes very shortly. We just want to be able to keep giving you the best coaching AND classes possible, while keeping things fresh and exciting for you all!!! We will continue to keep you all posted as changes happen. There’s a lot of exciting changes on the horizon. So stay tuned!!!
“Artie”
Artie (AMRAP - Rounds)
Complete as many rounds as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 squats
5 pull-ups
10 thrusters, 95 lb.
Police Officer Arthur “Artie” Lopez, 29, of Babylon Village, New York, was killed in the line of duty on Oct. 23, 2012. Officer Lopez, a decorated eight-year veteran of the force, was serving on the Emergency Services Unit at the Nassau County Police Department at the time of his death. He kept himself in peak physical condition for the job as a member of CrossFit Merrick in Bellmore, New York. Fran and Cindy were among his favorite workouts.

He is survived by his sister, Charo; and parents, Alfonso and Mirella.
To learn more about Artie click here

CrossFit

2017-07-15

In an effort to maximize class times, we are making the following changes to our EAST schedule... They are as follows...

Starting TOMORROW, our MetCon class on Friday’s at 4:30pm will be cancelled. Also, starting NEXT WEEK and going forward, we will be also cancelling our MetCon classes on Tuesday’s & Thursday’s at 8:30am.

We will, however, be adding a NEW class to the EAST schedule. The newest addition will be our Power Hour class. It will be on Wednesday’s at 4:30pm!!!

This is just a couple of the many revisions we will be making in the upcoming months. We will be adding more NEW classes very shortly. We just want to be able to keep giving you the best coaching AND classes possible, while keeping things fresh and exciting for you all!!! We will continue to keep you all posted as changes happen. There’s a lot of exciting changes on the horizon. So stay tuned!!!
"Control the Body! Move the Body!”
Metcon (AMRAP - Rounds and Reps)
27min AMRAP:
(Teams of 3: Co-Ed)
180 Squats
3 x 200m Sprints
150 Pull-Ups
3 x 200m Sprints
120 Lunges (R+L=1)
3 x 200m Sprints
90 HSPU
1 person working at a time

CrossFit

2017-07-13

"Up, Down and Around"
Overhead Squat (3-3-3-3-3)
@ 80% of 1RM
Metcon (Time)
3 Rounds for Time:
20 DB Step-Ups (50/35 - 24"/20")
15 Ring Dips
10 DB Snatches (50/35)

CrossFit

2017-07-12

"Flip-Flopped"
Metcon (Time)
Aerobic Capacity:
3 x 500m Row
1:1 Work to Rest Ratio
Metcon (AMRAP - Rounds)
14min EMOM:
Odd:
5 Back Squats (155/105)
10 T2B

Even:
5 Hang Power Cleans (155/105)
10 Push-Ups

CrossFit

2017-07-11

"Back Again"
Power Clean (3-3-3-3-3)
@ 80% of 1RM
Metcon (AMRAP - Rounds and Reps)
12min AMRAP:
12 DB Deadlifts (50/35)
9 Burpees
6 DB Cleans (50/35)

CrossFit

2017-07-10

“Kick Your Feet Up”
Squat Clean (3-3-3-3-3)
@ 80% of 1RM
Metcon (Time)
4 Rounds for Time:
25' Handstand Walk
25/20 Calories Bike/Row

CrossFit

2017-07-09

“Candy”
“Candy” (Time)
5 Rounds for Time:
20 Pull-Ups
40 Push-Ups
60 Squats

CrossFit

2017-07-08

“Aftershock”
Metcon (Time)
Teams of 2 (MM/FF)

For Time:
400m Partner Ball Run (20/14)
60 Thrusters (95/65)
24 Burpee Box Jump Over (24/20)
40 Thrusters (115/80)
24 Burpee Box Jump Over (24/20)
20 Thrusters (135/95)
24 Burpee Box Jump Over (24/20)
400m Partner Ball Run (20/14)
Split up movements however you see fit

CrossFit

2017-07-07

“TKO”
Metcon (Time)
10 Rounds for Time:
200m Run
15 Box Jumps (24/20)
10 SDHP (95/65)

CrossFit

2017-07-06

“Quick and Painless”
Overhead Squat (5-5-5-5-5)
@ 75% of 1RM
Metcon (AMRAP - Rounds and Reps)
9min AMRAP:
20 KB Swings (53/35)
40 DU

CrossFit

2017-07-05

“Run & Gun”
Metcon (Time)
2 Rounds for Time:
400m Run
30 Wall Balls (20/14 to 10'/9' target)
30 Back Rack Lunges (135/95)

CrossFit

2017-07-04

“Independence Day”
Metcon (Weight)
EMOM for 5min:
2 Push Jerk + 3 Split Jerk
@ 75% of 1RM
Metcon (Time)
For Time:
21-18-15-12-9-6-3
Plate G2OH (45/25)

10 Burpees after each round

CrossFit

2017-07-03

“The Second Coming”
Squat Clean (5-5-5-5-5)
@ 75% of 1RM
Metcon (Time)
3 Rounds for Time:
9 Squat Snatches (115/75)
15 Pull-Ups
21 AbMat Sit-Ups

CrossFit

2017-07-02

“Barbara”
Barbara (Time)
Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*

CrossFit

2017-07-01

“World On Your Shoulders”
Metcon (AMRAP - Rounds and Reps)
20min AMRAP:
Teams of 2 MM/FF

12/9 Row/Bike
6 D-ball Toss (100/70)
12 Box Jump Overs (24/20)
9 Power Snatches (95/65)
22 Wall Balls (20/14 to 10'/9' target)
Partners take turn doing one movement each, alternating through the 5 movements

CrossFit

2017-06-30

“Freaky Friday”
Bench Press (Find 1RM)
Metcon (Time)
4 Rounds for Time:
20 KB Swings (53/35)
15 Thrusters (75/55)
10 C2B

CrossFit

2017-06-29

“Legs for Days”
Deadlift (Find 1RM)
Metcon (Time)
For Time:
21-15-9-3 of:
Back Squat (135/95)
Burpee Over the Bar
100m Run

CrossFit

2017-06-28

“Jump Up and Squat”
Metcon (Time)
For Time:
40 Box Jumps (24/20)
50 AbMat Sit-Ups
20 HSPU
10 Pistol Squats

30 Box Jumps (24/20)
30 AbMat Sit-Ups
15 HSPU
8 Pistol Squats

20 Box Jumps (24/20)
10 AbMat Sit-Ups
10 HSPU
6 Pistol Squats

CrossFit

2017-06-27

“3 Bars of Death”
Shoulder Press (Find 1RM)
Metcon (Time)
3 Rounds for Time:
7 T2B
15 Hang Power Cleans (155/105)
21 Deadlifts (155/105)

CrossFit

2017-06-26

“DB’s and Dips”
Back Squat (Find 1RM)
Metcon (AMRAP - Rounds and Reps)
8min AMRAP of:
16 DB Snatches (50/35)
12 DB Lunges (50/35)
8 Ring Dips

CrossFit

2017-06-25

“Beck/Soldo/Wilcox”
"Beck-Soldo-Wilcox" (AMRAP - Rounds and Reps)
30min AMRAP:
41 Air Squats
6 Burpees
31 Push-Ups
8 Burpees
31 Pull-Ups
14 Burpees
103 AbMat Sit-Ups

CrossFit

2017-06-24

“Fun with Synchro”
Metcon (AMRAP - Rounds and Reps)
Teams of 3
(2 work, 1 rest - MF)

24min AMRAP (rounds+reps)
50 Burpees Over the Bar (at the bottom together)
50 Synchro Pull-Ups (chin over bar together)
50 Synchro OH Squats (bottom of squat together)
50 Synchro Alternating DB Snatches (DB overhead together)
Barbell (75/55)
DB (50/35)

CrossFit

2017-06-23

“Granite Games Qualifier 17.5”
“Granite Games Qualifier 17.5” (Time)
For Time:
60 Cal Row
80 Wall Balls (20/14)
100 DU

40 Cal Row
60 Wall Balls (20/14)
80 DU

20 Cal Row
40 Wall Balls (20/14)
60 DU

CrossFit

2017-06-22

“So Strict”
Deadlift (3-3-3-3-3)
@ 80% of 1RM
Metcon (Time)
For Time:
10-9-8-7-6-5-4-3-2-1
Strict Pull Up
Strict Shoulder Press (95/65)
20 Lateral Jumps Over the Bar

CrossFit

2017-06-21

"Shoulder Burn"
Metcon (AMRAP - Rounds and Reps)
AMRAP in 12min:
Buy-In: 60 KB Swings (53/35)
- then -
AMRAP w/ remaining time:
10 SDHP (95/65)
12 Push-Ups
22 DU

CrossFit

2017-06-20

"Burping Grace"
Shoulder Press (2-2-2-2-2)
@ 80% of 1RM
Metcon (Time)
For Time:
30 Clean and Jerks (135/95)
*EMOM do 4 Burpees
(10min Cap)

CrossFit

2017-06-19

"Triple Threat"
Back Squat (3-3-3-3-3)
@ 80% of 1RM
Metcon (AMRAP - Rounds)
EMOM for 18min of:
Min 1 - 15/12 Cal Row
Min 2 - 15/12 Cal Bike
Min 3 - 15 Wall Balls (20/14)

CrossFit

2017-06-18

"Pride 49"
"Pride 49" (Time)
49 Deadlifts (115/75)
49 Front Squats (115/75)
49 Hand Release Push-Ups
49 Burpees
49 Lunges
49 Dips
49 Double Under (or 147 singles)
49 AbMat Sit-Ups
49 Toes 2 Bar (or Knees 2 Elbow)

CrossFit

2017-06-17

"Working Up"
Metcon (Time)
Teams of 3
For Time:
(25 min cap)
3x100m Relay
30 Toes to Bar
20 Front Squat (135/95)
6x100m Relay
40 Toes to Bar
30 Front Squat (155/110)
9x100m Relay
50 Toes to Bar
40 Front Squat (175/125)

CrossFit

2017-06-16

"Granite Games Qualifier 17.2 & 17.3"
Bench Press (1-1-1-1-1)
@ 90% of 1RM
"Granite Games Qualifier 17.2" (AMRAP - Rounds and Reps)
6min AMRAP
6 Deadlifts (225/155lbs)
6 Bar-Facing Burpees
"Granite Games Qualifier 17.3" (AMRAP - Rounds and Reps)
Beginning on a 4-minute clock:
2 Rounds of:
12 OHS (95/65lbs)
12 T2B

If completed before 4 minutes, add 4 minutes to the clock and proceed to:

2 Rounds of:
10 OHS (135/95lbs)
12 T2B

If completed before 8 minutes, add 4 minutes to the clock and proceed to:

2 Rounds of:
8 OHS (165/115lbs)
12 T2B

If completed before 12 minutes, add 4 minutes to the clock and proceed to:

2 Rounds of:
6 OHS (185/125lbs)
12 T2B

"Stop at 16 min

CrossFit

2017-06-15

"Mental Exercise"
Deadlift (1-1-1-1-1)
@ 90% of 1RM
Metcon (Time)
For Time:
90 Thrusters (95/65)

200m Run every time the bar is dropped

CrossFit

2017-06-14

"Chipper Run"
Metcon (Time)
For Time:
30-20-10 of:
DB Snatches (50/30)
Wall Balls (20/14)
AbMat Sit-Ups

400m Run after each round

CrossFit

2017-06-13

"Bars and a Box"
Shoulder Press (1-1-1-1-1)
@ 90% of 1RM
Metcon (Time)
3 Rounds for Time:
5 Bar MU
10 Power Cleans (175/115)
15 Box Jumps (24/20)

CrossFit

2017-06-12

"Manic Monday"
Back Squat (1-1-1-1-1)
@ 90% of 1RM
Metcon (AMRAP - Rounds and Reps)
13min AMRAP of:
10 OH Lunges (95/65)
10 Burpees Over the Bar
10 HSPU

CrossFit

2017-06-11

"Pedro 66"
"Pedro 66" (Time)
3 Rounds for Time:
220m Row
22 Deadlifts (135/95)
22 Burpees
22 Box Jumps: (24/20)
22 Med Ball Sit-ups: (20/14)

Cash-Out:
1 Push-Up for "Benjamin White"
1 Push-Up for "David Smith"
1 Push-Up for "Michael Flores"
1 Push-Up for "Joel Gentz"
1 Push-Up for "David Wisniewski"

CrossFit

2017-06-10

"Babysitting"
Metcon (AMRAP - Rounds and Reps)
20min AMRAP (rounds+reps)
40 Ring Push-Ups
40 Box Jumps
40 Wallballs
40 DB OH Lunges
400m Partner KB Carry (53/35)
*One person working. One holding KB. If KB touches the floor 5 synchro Burpee penalty.

CrossFit

2017-06-09

"Granite Games 17.1"
Bench Press (3-3-3-3-3)
@ 85% of 1RM
"Granite Games Qualifier 17.1" (AMRAP - Rounds and Reps)
12 minute AMRAP
10 Hang Squat Clean (135/95)
10 Alt. Front Rack Reverse Lunges in place (135/95)
20 C2B

CrossFit

2017-06-08

"The Prelude To..."
Back Squat (3-3-3-3-3)
@ 85% of 1RM
Metcon (Time)
For Time:
1000m Run
10 SDLHP (95/65)
10 Ring Dips
12 SDLHP (95/65)
12 Ring Dips
14 SDLHP (95/65)
14 Ring Dips
16 SDLHP (95/65)
16 Ring Dips

CrossFit

2017-06-07

"Balls and Bars"
Metcon (Time)
3 Rounds for Time:
200m Med Ball Run (20/14)
(Must Bear Hug Ball)
21 Wall Balls (20/14)
15 Deadlifts (205/135)
9 Lateral Burpees Over Bar

CrossFit

2017-06-06

"Bend and Snap"
Shoulder Press (2-2-2-2-2)
@ 85% of 1RM
Metcon (Time)
4 Rounds for Time:
10 C2B
15 Push Press (115/75)
40 DU

CrossFit

2017-06-05

"Clean That Snatch"
Deadlift

CrossFit

2017-06-04

"The Longest Mile"
"The Longest Mile" (Time)
4 Rounds for Time:
10 Burpees
100m Run
10 Air Squats
100m Run
10 Push-Ups
100m Run
10 Sit-Ups
100m Run

CrossFit

2017-06-03

"Max Effect"
Metcon (AMRAP - Reps)
8 min of
(20/15) Cal Bike (each)
50 GHD Sit Ups (70 AbMat)
Max rep of Burpee Box Jump Over

Rest 2 min
Metcon (AMRAP - Reps)
8 min of
400m run (each)
60 DB Snatches (50/35)
Max rep of Bar Muscle Up

Rest 2 min
Metcon (AMRAP - Reps)
8 min of
(20/15) Cal Row (each)
50 Tire Flips
Max rep of 100m Sled Push (135/90)

CrossFit

2017-06-02

"Here Comes the Weekend"
Bench Press (3-3-3-3-3)
@ 80% of 1RM
Metcon (Time)
7 Rounds for Time:
7 OH Squats (115/80)
7 HSPU w/ 2" deficit (25# plate)
100m run

CrossFit

2017-06-01

"Dyne and Dash"
Deadlift (4-4-4-4-4)
@ 80% of 1RM
Metcon (Time)
For Time:
Buy-In: Cal Bike (40/30)
- then -
21-15-9 of:
Cleans (135/95)
Box Jump Overs (24/20)

CrossFit

2017-05-31

"Easy Peasy"
Back Squat
@ 80% of 1RM
Metcon (Time)
3 Rounds for Time:
16 Thrusters (95/95)
20 Back Rack Lunges (95/65)
24 KB Swings (53/35)

CrossFit

2017-05-30

"The Core of 14.1"
Shoulder Press (3-3-3-3-3)
@ 80% of 1RM
Metcon (AMRAP - Reps)
2min AMRep of:
AbMat Sit-Ups
CrossFit Games Open 11.1 and 14.1 (AMRAP - Reps)
10-Minute AMRAP of:
30 Double-Unders
15 Power Snatches, 75# / 55#

CrossFit

2017-05-29

"Murph"
Murph (Time)
For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

CrossFit

2017-05-28

"Active Recovery"
Metcon (AMRAP - Reps)
IT'S A SURPRISE!!!

CrossFit

2017-05-27

"Hybrid Theory"
Metcon (Time)
Regional Events 5/6 Hybrid
Teams of 3 (MMM/FFF)

For Time:
125 Pull Ups w/ teammate in hang
100 T2B w/ teammate in hang
100 DB OH Squats (50/35)
50 Clean & Jerk (135/95)

(1 working - 1 hang - 1 resting)

CrossFit

2017-05-26

"UNBROKEN"
Bench Press (5-5-5-5-5)
@ 75% of 1RM
Metcon (Time)
For Time:
150 Wall Balls (20/14)
*10' target (both males & females)
*Every time you break the Wall Balls, 400m Row

CrossFit

2017-05-25

"Dead Legs"
Deadlift (5-5-5-5-5)
@ 75% of 1RM
Metcon (Time)
4 Rounds for Time:
9 Squat Snatch (115/75)
15 Box Jumps (24/20)
200m Run

CrossFit

2017-05-24

"Core to Extremity"
Handstand Walk
Metcon (Time)
For Time:
Buy-In: 1000m Row
- then -
4 Rounds for Time:
30 AbMat Sit Ups
20 KB Swings (53/35)
10 T2B

CrossFit

2017-05-23

"Bar Therapy"
Shoulder Press (3-3-3-3-3)
@ 75% of 1RM
Metcon (Time)
For Time
12-10-8-6-4-2:
Hang Power Cleans (135/95)
Front Squats (135/95)
Shoulder to Overhead (135/95)

8 Burpees Over the Bar after each round

CrossFit

2017-05-22

"Up and Down"
Back Squat (4-4-4-4-4)
@ 75% of 1RM
Metcon (Time)
5 Rounds for Time:
8 C2B Pull-Ups
10 SDHP (95/65)
12 DB Step-Ups* (50/35 - 24"/20")
*One DB - Front Rack

CrossFit

2017-05-21

"Georgie"
"Georgie" (AMRAP - Rounds and Reps)
AMRAP 21min of:

Buy-In: 65 AbMat Sit Ups

- then -

7 Burpees
11 Push-Ups
22 KB Swings (53/35)
"Georgie" (AMRAP - Rounds and Reps)
AMRAP 21min of:

Buy-In: 65 AbMat Sit Ups

- then -

7 Burpees
11 Push-Ups
22 KB Swings (53/35)

CrossFit

2017-05-20

"5x5"
Metcon (AMRAP - Reps)
Teams of 2 MM/FF

5 Rounds of 5min AMRep
6 Burpee Box Jump Overs (24/20)
9 Shoulder to Overhead (135/95)
12 Toes to Bar
1min rest between rounds

CrossFit

2017-05-19

"Get The Party Started"
Bench Press (3-3-3-3-3)
85% of 1RM
Metcon (AMRAP - Reps)
9 min AMRep
3 Front Squats (155/105)
3 Handstand Push Ups
6 FS
6 HSPU
9 FS
9 HSPU......

Adding three reps to the couplet every rounds

CrossFit

2017-05-18

"Dirty Thirties"
Deadlift (3-3-3-3-3)
85% of 1RM
Metcon (AMRAP - Rounds and Reps)
13min AMRAP:
30 KB Swings (53/35)
15 Burpees
30 DB Snatches (50/35)
15 Burpees

CrossFit

2017-05-17

"Come Out To Play..."
Mid-Line Work
Metcon (Time)
For Time:
21-15-9
Thrusters (95/65)
Ring Dips
Push-Ups

After each round:
400m Ball Run + 10 Ball Lunges (20/14)

(20min Time Cap)

CrossFit

2017-05-16

"Lift You Up and Under"
Shoulder Press (3-3-3-3-3)
85% of 1RM
Metcon (Time)
4 Rounds for Time:
9 Deadlifts (225/155)
15 Pull Ups
21 DU

CrossFit

2017-05-15

"Rep It Out..."
Back Squat (3-3-3-3-3)
85% of 1RM
Metcon (AMRAP - Reps)
11min AMRAP:
200m Run
Max Rep Hang Squat Cleans (155/115)
**Score is total reps completed
***Workout starts with 200m Run, then every time you drop the bar, run 200m.

CrossFit

2017-05-13

"His and Hers"
Metcon (Time)
For Time:
(Teams of 2 - MF)
70 Cal Row / Deadlift Hold (155)
50 Clean / Deadlift (155)
2x400m Relay
70 Wall Balls / Handstand Hold (20/14)
50 KB Snatches / KB Swing (53)
2x400m Relay
70 Thrusters / Front Squat (95)
50 OH Lunges / Front Rack Lunges (95)
1 Barbell / KB per team

CrossFit

2017-05-12

"Put Your Hands Up..."
Bench Press (3-3-3-3-3)
80% of 1RM
Metcon (AMRAP - Rounds and Reps)
11min AMRAP
10 OH Squats (95/65)
15 Toes to Bar

CrossFit

2017-05-11

"Beat the Cap..."
Deadlift (3-3-3-3-3)
80% of 1RM
Metcon (Time)
For Time:
50 Cal Row
40 Box Jumps (24/20)
30 Power Snatch (75/55)
20 SDHP (75/55)
10 Bar MU
(15min Time Cap)

CrossFit

2017-05-10

"All Work. No Play..."
Metcon (Time)
For Time:
800m Run
25 Back Squats (135/95)
20 Burpees Over the Bar
50 Wall Balls (20/14)
20 Burpees Over the Bar
25 Back Squats (135/95)
800m Run

CrossFit

2017-05-09

"Push and Pull"
Shoulder Press (3-3-3-3-3)
80% of 1RM
Metcon (Time)
4 Rounds for Time:
6 Push Jerks (155/115)
12 Deadlifts (155/115)
18 Pull-Ups

CrossFit

2017-05-08

"You Can Do It..."
Back Squat (3-3-3-3-3)
80% of 1RM
Metcon (AMRAP - Rounds)
EMOM for 14min of:
Odd:
4 Power Cleans (185/125)
8 KB Swings (53/35)

Even:
100m Run

CrossFit

2017-05-07

"Loredo"
Loredo (Time)
6 Rounds for time of:
24 Squats
24 Push-ups
24 Walking Lunge Steps
400m Run
In honor of U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, was killed on June 24, 2010
To learn more about Loredo click here

CrossFit

2017-05-05

"Ringing Doubles"
Bench Press (4-4-4-4-4)
75% of 1RM
Metcon (AMRAP - Rounds and Reps)
AMRep for 15 min of:
5 Ring MU
20 Alt. KB Snatches (53/35)
25 DU

CrossFit

2017-05-04

"Up and Over"
Deadlift (4-4-4-4-4)
75% of 1RM
Metcon (AMRAP - Rounds and Reps)
AMRAP in 10min of:
10 C2B Pull-Ups
15 Push Presses (115/75)
20 Box Jump Over (20/14)

CrossFit

2017-05-03

"Grab Your Balls..."
Mid-Line Work
Metcon (Time)
3 Rounds for Time:
30 Wall Balls (20/14)
30 Ball Lunges (20/14)
200m Ball Run (20/14)

CrossFit

2017-05-02

"Bars Galore"
Shoulder Press (3-3-3-3-3)
75% of 1RM
Metcon (Time)
5 Rounds for Time:
7 Bar-Facing Burpees
7 Deadlifts (225/155)
7 T2B

CrossFit

2017-05-01

"Running a Round"
Back Squat (4-4-4-4-4)
75% of 1RM
Metcon (Time)
For Time:
400m Run
3 Rounds of:
7 HSPU
7 Hang Squat Cleans (135/95)

400m Run
2 Rounds of:
7 HSPU
7 Hang Squat Cleans (135/95)

400m Run
1 Round of:
7 HSPU
7 Hang Squat Cleans (135/95)

CrossFit

2017-04-30

"Jenny"
Jenny (AMRAP - Rounds and Reps)
20-Minute AMRAP of:
20 Overhead Squats, 45#
20 Back Squats, 45#
400m Run
In honor of U.S. Army Capt. Jennifer M. Moreno, of San Diego, California, died Oct. 6, 2013, in Zhari District, Afghanistan
To learn more about Jenny click here

CrossFit

2017-04-29

"3 Layers of Pain"
Metcon (AMRAP - Rounds and Reps)
Teams of 3 (any combination)

AMRAP in 25 min of:

Athlete 1
1 round of
10 V-ups w/ Ball
20 AbMat Sit ups w/ Ball
30 Russian Twist w/ Ball
40 Hollow Rocks
20/14 wallball

Athlete 2
2 rounds of
10 SDLHP (75/55)
8 Handstand Push Ups
1 Rope Climb

Athlete 3
500m row
Athletes will rotate through all 3 stations = 1 round

CrossFit

2017-04-28

"Thrusters Galore"
Bench Press (3-3-3-3-3)
@ 80% of 1RM
Metcon (Time)
For Time:
10-9-8-7-6-5-4-3-2-1
Thrusters (95/65)

1-2-3-4-5-6-7-8-9-10
Ring Dips

100m run after every round

CrossFit

2017-04-27

"Yanking Your Chain"
Deadlift (4-4-4-4-4)
@ 80% of 1RM
Metcon (Time)
For Time:
Buy-In: 40Cal Row
3 Rounds of:
22 Pull-Ups
33 KB Swings (53/35)
52 DU

CrossFit

2017-04-26

"Grab & Go"
Metcon (Time)
5 Rounds for Time:
12 Hang Power Snatches (95/65)
14 OHS (95/65)
16 Back Rack Lunges (95/65)

CrossFit

2017-04-25

"Running Last"
Shoulder Press (3-3-3-3-3)
@ 80% of 1RM
Metcon (Time)
4 Rounds for Time:
14 Shoulder 2 OH (115/75)
14 Burpees Over the Bar
200m Run

CrossFit

2017-04-23

BOX BRIEFS:

- Starting Friday, April 14th @ 6pm, we are pleased to announce a NEW addition to our class schedule!!! Our Gymnastics class will be sure to challenge everyone. This class will b treated like any other class that we offer. It will consist of a warm-up, skills and drills, followed by a WOD. So whether you're a new member or a seasoned vet, we hope to see you all there!!! If you have any questions about the programming/class, please don't hesitate to reach out to the coaches.

- Starting Sunday, April 30th at 9am, we are pleased to announce a NEW addition to our Sunday class schedule!!! We are bringing ROMWOD to CFVVV!!! For those of you that don't know what ROMWOD is, it stands for Range Of Motion Workout Of the Day. It is designed to increase your range of motion, optimize athletic performance, and promote recovery, healing, and longevity. ROMWOD is for everyone! We hope to see you all there!!!
"Rysewyk"
Warm-up

CrossFit

2017-04-23

WELCOME TO CROSSFIT VENI VIDI VICI!
A community of people who have decided
that easy will no longer suffice.
"Rysewyk"
"Rysewyk" (Time)
3 Rounds for Time:
22 KB Swings (53/35)
17 Burpees
600m Ball Run (20/14)
33 Wall Balls (20/14)
In memory of Sgt Randy Rysewyk P633 (Ret)
Henderson Police Department
United State Marine Corps

CrossFit

2017-04-21

BOX BRIEFS:

- Starting Friday, April 14th @ 6pm, we are pleased to announce a NEW addition to our class schedule!!! Our Gymnastics class will be sure to challenge everyone. This class will b treated like any other class that we offer. It will consist of a warm-up, skills and drills, followed by a WOD. So whether you're a new member or a seasoned vet, we hope to see you all there!!! If you have any questions about the programming/class, please don't hesitate to reach out to the coaches.

- Starting Sunday, April 30th at 9am, we are pleased to announce a NEW addition to our Sunday class schedule!!! We are bringing ROMWOD to CFVVV!!! For those of you that don't know what ROMWOD is, it stands for Range Of Motion Workout Of the Day. It is designed to increase your range of motion, optimize athletic performance, and promote recovery, healing, and longevity. ROMWOD is for everyone! We hope to see you all there!!!
"10 Times As Good.."
Bench Press (4-4-4-4-4)
@ 75% of 1RM
Metcon (Time)
10 Rounds for Time:
6 Deadlifts (135/95)
8 Push-Ups
10 Air Squats

CrossFit

2017-04-20

BOX BRIEFS:

- Starting Friday, April 14th @ 6pm, we are pleased to announce a NEW addition to our class schedule!!! Our Gymnastics class will be sure to challenge everyone. This class will b treated like any other class that we offer. It will consist of a warm-up, skills and drills, followed by a WOD. So whether you're a new member or a seasoned vet, we hope to see you all there!!! If you have any questions about the programming/class, please don't hesitate to reach out to the coaches.

- Starting Sunday, April 30th at 9am, we are pleased to announce a NEW addition to our Sunday class schedule!!! We are bringing ROMWOD to CFVVV!!! For those of you that don't know what ROMWOD is, it stands for Range Of Motion Workout Of the Day. It is designed to increase your range of motion, optimize athletic performance, and promote recovery, healing, and longevity. ROMWOD is for everyone! We hope to see you all there!!!
"From Bottom to Top"
Deadlift (5-5-5-5-5)
@ 75% of 1RM
Metcon (Time)
5 Rounds for Time:
12 Burpee Box Jumps (24/20)
9 Clean & Jerks (135/95)

CrossFit

2017-04-19

BOX BRIEFS:

- Starting Friday, April 14th @ 6pm, we are pleased to announce a NEW addition to our class schedule!!! Our Gymnastics class will be sure to challenge everyone. This class will b treated like any other class that we offer. It will consist of a warm-up, skills and drills, followed by a WOD. So whether you're a new member or a seasoned vet, we hope to see you all there!!! If you have any questions about the programming/class, please don't hesitate to reach out to the coaches.

- Starting Sunday, April 30th at 9am, we are pleased to announce a NEW addition to our Sunday class schedule!!! We are bringing ROMWOD to CFVVV!!! For those of you that don't know what ROMWOD is, it stands for Range Of Motion Workout Of the Day. It is designed to increase your range of motion, optimize athletic performance, and promote recovery, healing, and longevity. ROMWOD is for everyone! We hope to see you all there!!!
"Shoulder Blast"
Metcon (AMRAP - Rounds and Reps)
AMRAP in 12 min of:
27 KB Swings (53/35)
21 SDHP (75/55)
15 Ring DipS

CrossFit

2017-04-18

BOX BRIEFS:

- Starting Friday, April 14th @ 6pm, we are pleased to announce a NEW addition to our class schedule!!! Our Gymnastics class will be sure to challenge everyone. This class will b treated like any other class that we offer. It will consist of a warm-up, skills and drills, followed by a WOD. So whether you're a new member or a seasoned vet, we hope to see you all there!!! If you have any questions about the programming/class, please don't hesitate to reach out to the coaches.

- Starting Sunday, April 30th at 9am, we are pleased to announce a NEW addition to our Sunday class schedule!!! We are bringing ROMWOD to CFVVV!!! For those of you that don't know what ROMWOD is, it stands for Range Of Motion Workout Of the Day. It is designed to increase your range of motion, optimize athletic performance, and promote recovery, healing, and longevity. ROMWOD is for everyone! We hope to see you all there!!!
"Maximum Overdrive"
Back Squat (5-5-5-5-5)
EMOM for 5 min
@ 75% of 1RM
Metcon (Time)
4 rounds for time
16 Thursters 95/65
13 C2B Pull Ups
200m Ball Run 20/14

CrossFit

2017-04-17

BOX BRIEFS:

- Starting Friday, April 14th @ 6pm, we are pleased to announce a NEW addition to our class schedule!!! Our Gymnastics class will be sure to challenge everyone. This class will b treated like any other class that we offer. It will consist of a warm-up, skills and drills, followed by a WOD. So whether you're a new member or a seasoned vet, we hope to see you all there!!! If you have any questions about the programming/class, please don't hesitate to reach out to the coaches.

- Starting Sunday, April 30th at 9am, we are pleased to announce a NEW addition to our Sunday class schedule!!! We are bringing ROMWOD to CFVVV!!! For those of you that don't know what ROMWOD is, it stands for Range Of Motion Workout Of the Day. It is designed to increase your range of motion, optimize athletic performance, and promote recovery, healing, and longevity. ROMWOD is for everyone! We hope to see you all there!!!
"Triple Buy-In"
Shoulder Press (4-4-4-4-4)
75% of 1RM
Metcon (AMRAP - Rounds and Reps)
AMRAP in 4min:
Buy-In: 75 DU
20 Snatches (95/65)
20 Back Rack Lunges (95/65)

(1min Rest)
Metcon (AMRAP - Rounds and Reps)
AMRAP in 4min:
Buy-In: 75 DU
14 Snatches (115/75)
14 Back Rack Lunges (115/75)

(1min Rest)
Metcon (AMRAP - Rounds and Reps)
AMRAP in 4min:
Buy in: 75 DU
8 Snatches (135/95)
8 Back Rack Lunges (135/95)

CrossFit

2017-04-15

BOX BRIEFS:

- Starting Friday, April 14th @ 6pm, we are pleased to announce a NEW addition to our class schedule!!! Our Gymnastics class will be sure to challenge everyone. This class will b treated like any other class that we offer. It will consist of a warm-up, skills and drills, followed by a WOD. So whether you're a new member or a seasoned vet, we hope to see you all there!!! If you have any questions about the programming/class, please don't hesitate to reach out to the coaches.

- Starting Sunday, April 30th at 9am, we are pleased to announce a NEW addition to our Sunday class schedule!!! We are bringing ROMWOD to CFVVV!!! For those of you that don't know what ROMWOD is, it stands for Range Of Motion Workout Of the Day. It is designed to increase your range of motion, optimize athletic performance, and promote recovery, healing, and longevity. ROMWOD is for everyone! We hope to see you all there!!!
"Hunting Wabbits"
Metcon (AMRAP - Rounds and Reps)
Teams of 2 - MM/FF
(20/14 Wall Ball)

AMRAP in 30min
60 Step-Ups w/ Ball
70 Wall Balls
80 AbMat Sit Ups w/ Ball
90 Squat Clean w/ Ball
100 Plank to Push Up w/ feet on Ball
200m Team Ball Run

CrossFit

2017-04-14

BOX BRIEFS:

- Starting Friday, April 14th @ 6pm, we are pleased to announce a NEW addition to our class schedule!!! Our Gymnastics class will be sure to challenge everyone. This class will b treated like any other class that we offer. It will consist of a warm-up, skills and drills, followed by a WOD. So whether you're a new member or a seasoned vet, we hope to see you all there!!! If you have any questions about the programming/class, please don't hesitate to reach out to the coaches.

- Starting Sunday, April 30th at 9am, we are pleased to announce a NEW addition to our Sunday class schedule!!! We are bringing ROMWOD to CFVVV!!! For those of you that don't know what ROMWOD is, it stands for Range Of Motion Workout Of the Day. It is designed to increase your range of motion, optimize athletic performance, and promote recovery, healing, and longevity. ROMWOD is for everyone! We hope to see you all there!!!
"Constant Rotation"
Bench Press (5-5-5-5-5)
@ 70% of 1RM
Metcon (AMRAP - Reps)
3 Rounds for Total Reps
1 min KB swings (53/35)
1 min Assault Bike for Calories
1 min Ring Push-Ups
1 min Jumping Lunges
1 min Rope Climb
1 min Rest

CrossFit

2017-04-13

BOX BRIEFS:

- Starting Friday, April 14th @ 6pm, we are pleased to announce a NEW addition to our class schedule!!! Our Gymnastics class will be sure to challenge everyone. This class will b treated like any other class that we offer. It will consist of a warm-up, skills and drills, followed by a WOD. So whether you're a new member or a seasoned vet, we hope to see you all there!!! If you have any questions about the programming/class, please don't hesitate to reach out to the coaches.

- Starting Sunday, April 30th at 9am, we are pleased to announce a NEW addition to our Sunday class schedule!!! We are bringing ROMWOD to CFVVV!!! For those of you that don't know what ROMWOD is, it stands for Range Of Motion Workout Of the Day. It is designed to increase your range of motion, optimize athletic performance, and promote recovery, healing, and longevity. ROMWOD is for everyone! We hope to see you all there!!!
"Flipped"
Deadlift (5-5-5-5-5)
@ 70% of 1RM
Metcon (Time)
For Time:
Buy-In: 52 Box Jumps (24/20)
- then -
3 Rounds of:
25 Power Snatches (75/55)
25 Push Press (75/55)

CrossFit

2017-04-12

BOX BRIEFS:

- Starting Friday, April 14th @ 6pm, we are pleased to announce a NEW addition to our class schedule!!! Our Gymnastics class will be sure to challenge everyone. This class will b treated like any other class that we offer. It will consist of a warm-up, skills and drills, followed by a WOD. So whether you're a new member or a seasoned vet, we hope to see you all there!!! If you have any questions about the programming/class, please don't hesitate to reach out to the coaches.

- Starting Sunday, April 30th at 9am, we are pleased to announce a NEW addition to our Sunday class schedule!!! We are bringing ROMWOD to CFVVV!!! For those of you that don't know what ROMWOD is, it stands for Range Of Motion Workout Of the Day. It is designed to increase your range of motion, optimize athletic performance, and promote recovery, healing, and longevity. ROMWOD is for everyone! We hope to see you all there!!!
"Chip Away"
Strict Pull-Ups
EMOM 3min of:
ME Strict Pull-Ups
Metcon (Time)
For Time:
60 Cal Row
70 DU
800m Run
90 AbMat Sit-Ups
Metcon (AMRAP - Reps)
Max Rep:
Wall Balls (20/14)

CrossFit

2017-04-11

BOX BRIEFS:

- Starting Friday, April 14th @ 6pm, we are pleased to announce a NEW addition to our class schedule!!! Our Gymnastics class will be sure to challenge everyone. This class will b treated like any other class that we offer. It will consist of a warm-up, skills and drills, followed by a WOD. So whether you're a new member or a seasoned vet, we hope to see you all there!!! If you have any questions about the programming/class, please don't hesitate to reach out to the coaches.

- Starting Sunday, April 30th at 9am, we are pleased to announce a NEW addition to our Sunday class schedule!!! We are bringing ROMWOD to CFVVV!!! For those of you that don't know what ROMWOD is, it stands for Range Of Motion Workout Of the Day. It is designed to increase your range of motion, optimize athletic performance, and promote recovery, healing, and longevity. ROMWOD is for everyone! We hope to see you all there!!!
"Triple Doubles"
Shoulder Press (4-4-4-4-4)
@ 70% of 1RM
Metcon (AMRAP - Rounds and Reps)
AMRAP 10min of:
20 HSPU
20 DL (135/95)
20 Hang Power Cleans (135/95)

CrossFit

2017-04-10

BOX BRIEFS:

- Starting Friday, April 14th @ 6pm, we are pleased to announce a NEW addition to our class schedule!!! Our Gymnastics class will be sure to challenge everyone. This class will b treated like any other class that we offer. It will consist of a warm-up, skills and drills, followed by a WOD. So whether you're a new member or a seasoned vet, we hope to see you all there!!! If you have any questions about the programming/class, please don't hesitate to reach out to the coaches.

- Starting Sunday, April 23rd at 9am, we are pleased to announce a NEW addition to our Sunday class schedule!!! We are bringing ROMWOD to CFVVV!!! For those of you that don't know what ROMWOD is, it stands for Range Of Motion Workout Of the Day. It is designed to increase your range of motion, optimize athletic performance, and promote recovery, healing, and longevity. ROMWOD is for everyone! We hope to see you all there!!!
"It Makes Ence"
Back Squats (5-5-5-5-5)
EMOM for 5min:
5 Back Squats
@70% of 1RM
Metcon (Time)
For Time:
6-9-12-9-6
Burpees Over the Bar
OHS (135/95)
Pull-Ups

CrossFit

2017-04-09

BOX BRIEFS:

- Starting Friday, April 14th @ 6pm, we are pleased to announce a NEW addition to our class schedule!!! Our Gymnastics class will be sure to challenge everyone. This class will b treated like any other class that we offer. It will consist of a warm-up, skills and drills, followed by a WOD. So whether you're a new member or a seasoned vet, we hope to see you all there!!! If you have any questions about the programming/class, please don't hesitate to reach out to the coaches.

- Starting Sunday, April 23rd at 9am, we are pleased to announce a NEW addition to our Sunday class schedule!!! We are bringing ROMWOD to CFVVV!!! For those of you that don't know what ROMWOD is, it stands for Range Of Motion Workout Of the Day. It is designed to increase your range of motion, optimize athletic performance, and promote recovery, healing, and longevity. ROMWOD is for everyone! We hope to see you all there!!!
"The Chief"
The Chief (AMRAP - Rounds)
Max rounds in 3 minutes of:
3 Power Cleans, 135#
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles

CrossFit

2017-04-08

BOX BRIEFS:

- Starting Friday, April 14th @ 6pm, we are pleased to announce a NEW addition to our class schedule!!! Our Gymnastics class will be sure to challenge everyone. This class will b treated like any other class that we offer. It will consist of a warm-up, skills and drills, followed by a WOD. So whether you're a new member or a seasoned vet, we hope to see you all there!!! If you have any questions about the programming/class, please don't hesitate to reach out to the coaches.

- Starting Sunday, April 23rd at 9am, we are pleased to announce a NEW addition to our Sunday class schedule!!! We are bringing ROMWOD to CFVVV!!! For those of you that don't know what ROMWOD is, it stands for Range Of Motion Workout Of the Day. It is designed to increase your range of motion, optimize athletic performance, and promote recovery, healing, and longevity. ROMWOD is for everyone! We hope to see you all there!!!
"I Heart KB"
Metcon (AMRAP - Reps)
24min AMRep
(Teams of 2 - MM/FF)

25 L Arm KB Snatches (53/35)
50 KB Swings (53/35)
25 R Arm KB Snatches (53/35)
200m Run
30 L Arm OH KB Lunges (53/35)
50 KB SDLHP (53/35)
30 R Arm OH KB Lunges (53/35)
400m Run
25 L Arm KB Cleans (53/35)
50 KB Goblet Squats (53/35)
25 R Arm KB Cleans (53/35)
200m Run

CrossFit

2017-04-07

BOX BRIEFS:

- Starting Friday, April 14th @ 6pm, we are pleased to announce a NEW addition to our class schedule!!! Our Gymnastics class will be sure to challenge everyone. This class will b treated like any other class that we offer. It will consist of a warm-up, skills and drills, followed by a WOD. So whether you're a new member or a seasoned vet, we hope to see you all there!!! If you have any questions about the programming/class, please don't hesitate to reach out to the coaches.

- Starting Sunday, April 23rd at 9am, we are pleased to announce a NEW addition to our Sunday class schedule!!! We are bringing ROMWOD to CFVVV!!! For those of you that don't know what ROMWOD is, it stands for Range Of Motion Workout Of the Day. It is designed to increase your range of motion, optimize athletic performance, and promote recovery, healing, and longevity. ROMWOD is for everyone! We hope to see you all there!!!
"Balls to the Wall"
Front Squat (1-1-1-1-1)
8min to establish a 1RM
Metcon (AMRAP - Rounds and Reps)
3 Rounds of:
5min AMRep
30 Wall Balls (20/14)
40 AbMat Sit-Ups
2 min rest

CrossFit

2017-04-06

BOX BRIEFS:

- Starting Friday, April 14th @ 6pm, we are pleased to announce a NEW addition to our class schedule!!! Our Gymnastics class will be sure to challenge everyone. This class will b treated like any other class that we offer. It will consist of a warm-up, skills and drills, followed by a WOD. So whether you're a new member or a seasoned vet, we hope to see you all there!!! If you have any questions about the programming/class, please don't hesitate to reach out to the coaches.

- Starting Sunday, April 23rd at 9am, we are pleased to announce a NEW addition to our Sunday class schedule!!! We are bringing ROMWOD to CFVVV!!! For those of you that don't know what ROMWOD is, it stands for Range Of Motion Workout Of the Day. It is designed to increase your range of motion, optimize athletic performance, and promote recovery, healing, and longevity. ROMWOD is for everyone! We hope to see you all there!!!
"Snatching Dubs"
Squat Snatch (1-1-1-1-1)
8min to establish 1RM
Metcon (AMRAP - Rounds and Reps)
AMRAP in 12min of:
15 Power Snatch (75/55)
30 DU

CrossFit

2017-04-04

"Warp Speed"
Squat Clean (1-1-1-1-1)
8min to establish 1RM
Metcon (Time)
For Time:
12 Deadlifts (225/155)
12 Burpees facing the Bar
10 Deadlifts (225/155)
10 Burpees facing the Bar
8 Deadlifts (225/155)
8 Burpees facing the Bar
6 Deadlifts (225/155)
6 Burpees facing the Bar
4 Deadlift (225/155)
4 Burpees facing the Bar
2 Deadlifts (225/155)
2 Burpees facing the Bar

CrossFit

2017-04-03

"Muscle Through"
Push Jerk (1-1-1-1-1)
8min to establish 1RM
Metcon (Time)
5 Rounds for Time:
5 Bar MU
10 HSPU
15 Thrusters (95/65)

CrossFit

2017-04-02

"Helton"
Helton (Time)
3 Rounds for time of:
800m Run
30 Dumbbell Squat Cleans, 50#
30 Burpees
In honor of U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe, GA, was killed September 8th, 2009
To learn more about Helton click here

CrossFit

2017-04-01

"Dragon Breath"
Metcon (Time)
Teams of 2 (MM/FF)

For Time:
Buy-In: 100 KB Swings (53/35)
- then -
45 Shoulder to Overhead (155/105)
2x200 relay
45 Hang to Overhead (155/105)
2x200 relay
45 Ground to Overhead (155/105)

CrossFit

2017-03-31

"Working Against Time"
Metcon (Weight)
EMOM for 5min:
2 Front Squats
@ 90% of 1RM
Metcon (AMRAP - Rounds and Reps)
AMRAP in 9 min of
11 SDLHP (95/65)
22 Push Ups

CrossFit

2017-03-30

"Bookend Bars"
Metcon (Weight)
EMOM for 5min
2 Squat Snatches
@ 90% of 1RM
Metcon (Time)
For Time:
Buy-in: 2min AMRep of Front Squats (135/95)

- then -

3 Rounds of:
200m Ball Run (20/14)
15 T2B
6 Hang Squat Snatches (135/95)

CrossFit

2017-03-29

"Uplifting Experience"
Metcon (Calories)
3min:
Max Cal on AirDyne
Metcon (AMRAP - Rounds and Reps)
AMRAP in 13min of:
10 Deadlifts (225/155)
20 DB Front Rack Lunges (50/35)
10 HSPU

CrossFit

2017-03-28

"Pyramid Scheme"
Metcon (Weight)
EMOM for 5min:
2 Squat Cleans
@ 90% of 1RM
Metcon (Time)
For Time:
10 Cleans (185/115)
20 Pull Ups
30 Wall Ball Shots (20/14)
400 Meter Run
30 Wall Ball Shots (20/14)
20 Pull Ups
10 Cleans (185/115)

CrossFit

2017-03-27

Jump and jive

CrossFit

2017-03-26

"Maupin"
Maupin (Time)
4 Rounds for time of:
800m Run
49 push-ups
49 sit-ups
49 air squats
In honor of U.S. Army Staff Sgt. Keith “Matt” Maupin, 24, of Batavia, Ohio, disappeared on April 9, 2004
To learn more about Maupin click here

CrossFit

2017-03-25

"Push, Pull, Spin..."

CrossFit

2017-03-24

"17.5"
CrossFit Games Open 17.5 (Time)
10 rounds for time of:
9 thrusters 95# / 65#
35 double-unders

*40 minute time cap

CrossFit

2017-03-23

"Core-dio"
Metcon (Weight)
EMOM for 5min:
1 Push Press + 3 Push Jerks
@ 85% of 1RM Push Press
Metcon (Time)
For Time:
50-40-30-20-10 of:
AbMat Sit-Ups
DU
200m Run

CrossFit

2017-03-22

"Grace Under Fire"
Metcon (Time)
For Time:
20 Cal Bike
200m Run
20 Cal Row
Metcon (Time)
For Time:
Buy-In: 30 Clean & Jerks (135/95)
- then -
3 Rounds of:
15 Front Squats (135/95)
18 Push-Ups

CrossFit

2017-03-21

"Quarters Passed Four"
Metcon (Weight)
EMOM for 5min:
2 Power Cleans + 3 Front Squats
@ 85% of 1RM Power Clean
Metcon (Time)
4 Rounds for Time:
15 Wall Balls (20/14)
15 KB Swings (53/35)
15 Box Jump (24/20)
15 SDHP (75/55)

CrossFit

2017-03-20

"21 and Under"
Metcon (Weight)
EMOM for 5min:
1 Power Snatch + 2 Hang Squat Snatches
@ 85% of 1RM Power Snatch
Metcon (Time)
For Time:
21 Power Snatch (115/75)
21 Burpees Over the Bar
21 T2B
15 OHS (115/75)
15 Burpees Over the Bar
15 T2B
9 Hang Squat Snatches (115/75)
9 Burpees Over the Bar
9 T2B

CrossFit

2017-03-19

"Tabata Something Else"
Tabata Something Else (AMRAP - Reps)
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats.

There is no rest between exercises.

Post total reps from all 32 intervals.

CrossFit

2017-03-18

"Bear Hunt"
Metcon (AMRAP - Reps)
20min AMRAP:
20 Thrusters (135/95)
20 Box Jumps (24/20)
20 Burpees
30 Thrusters (115/75)
30 Box Jumps (24/20)
30 Burpees
40 Thrusters (95/65)
40 Box Jumps (24/20)
40 Burpees

Remaining time: MAX BEAR COMPLEX (95/65)
With one partner working at a time, the goal is to complete all Thrusters, Box Jumps and Burpees as fast as possible. If done faster than 20 minutes, you and your partner will complete as many Bear Complex as possible with the time remaining...

CrossFit

2017-03-17

"17.4"

CrossFit

2017-03-16

"Small Hurdles"
Metcon (Weight)
EMOM for 5min:
2 Push Press + 2 Push Jerks
@ 80% of 1RM Push Press
Metcon (Time)
For Time:
Buy-In: 1000m Row
- then -
5 Rounds of:
10 Hurdle Facing Burpees
15 KB Swings (53/35)

CrossFit

2017-03-14

"Flip-Flopped"
Metcon (Weight)
EMOM for 5min:
2 Power Snatch + 2 OHS
@ 80% of 1RM OHS
Metcon (AMRAP - Rounds and Reps)
15min AMRAP for:
20 Deadlifts (185/115)
30 Wall Balls (20/14)
20 Front Squat (155/105)
30 Wall Balls (20/14)
20 Back Squat (135/95)
30 Wall Balls (20/14)

CrossFit

2017-03-13

"Jump to a Conclusion"
Metcon (Weight)
EMOM for 5min:
2 Hang Power Cleans + 2 Squat Cleans
@ 80% of 1RM Squat Clean
Metcon (Time)
For Time:
Buy-In: 100 DU
- then -
4 Rounds of:
13 Hang Power Cleans (135/95)
12 Back / Front Rack Lunges (135/95)
11 Ring Dips

CrossFit

2017-03-12

"Holbrook"
Holbrook (10 Rounds for time)
10 Rounds each for time:
5 Thrusters, 115#
10 Pull-ups
100m Sprint
Rest 1-Minute
In honor of U.S. Army Captain Jason Holbrook, 28, of Burnet, Texas, was killed on July 29th, 2010
To learn more about Holbrook click here

CrossFit

2017-03-11

"Take Me Out To The Ballgame"
Teams of 2, MM/FF
Metcon (AMRAP - Rounds and Reps)
20 min AMRAP (rounds and reps)
10 wallball shots 20/14 to 10' target
200m partner ball run 20/14
20 wallball shots
200m ball run
30 wallball shots
200m ball run
So on....adding 10 wallball shots each round
Only 1 working on wallballs at a time

CrossFit

2017-03-10

"17.3"
CrossFit Games Open 17.3 (AMRAP - Reps)
Prior to 8:00, complete:
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches (95# / 65#)
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches (135# / 95#)

*Prior to 12:00, complete 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches (185# / 135#)

*Prior to 16:00, complete 3 rounds of:
9 chest-to-bar pull-ups
3 squat snatches (225# / 155#)

*Prior to 20:00, complete 3 rounds of:
10 chest-to-bar pull-ups
2 squat snatches (245# / 175#)

Prior to 24:00, complete 3 rounds of:
11 chest-to-bar pull-ups
1 squat snatch (265# / 185#)

*If all reps are completed, time cap extends by 4 minutes.
CrossFit Games Open 17.3 Scaled (AMRAP - Reps)
Prior to 8:00, complete:
3 rounds of:
6 jumping chin-over-bar pull-ups
6 squat snatches (45# / 35#)
Then, 3 rounds of:
7 jumping chin-over-bar pull-ups
5 squat snatches (75# / 55#)

*Prior to 12:00, complete 3 rounds of:
8 jumping chin-over-bar pull-ups
4 squat snatches (95# /65#)

*Prior to 16:00, complete 3 rounds of:
9 jumping chin-over-bar pull-ups
3 squat snatches (115# / 75#)

*Prior to 20:00, complete 3 rounds of:
10 jumping chin-over-bar pull-ups
2 squat snatches (135# / 95#)

Prior to 24:00, complete 3 rounds of:
11 jumping chin-over-bar pull-ups
1 squat snatch (155# / 105#)

*If all reps are completed, time cap extends by 4 minutes.

* Power snatches with overhead squats permitted

CrossFit

2017-03-09

"Minute to Win It..."
Metcon (Weight)
EMOM for 5min
1 Push Press + 2 Push Jerk
@ 85% of 1RM Push Press
Metcon (AMRAP - Reps)
3 Rounds AMREP of:
1 min Ball Toss Over Shoulder (100/70)
1 min Bike (Cal)
1 min Slam Ball (30/20)
1 min Push-Ups + Shoot through on Parallettes
1 min Box Jump Over (24/20)
1 min KB Swing (53/35)
1 min Rest

CrossFit

2017-03-08

"Playing the Odds"
40 Cal Row (Time)
Metcon (AMRAP - Rounds)
EMOM for 18min of:
Odd: 7 Hang Power Snatch (95/65),
7 Burpees
Even: 30 DU

CrossFit

2017-03-07

"Clean & Jerk w/ Cindy"
Metcon (Weight)
1 Power Clean + 2 Squat Cleans
@ 85% of 1RM Power Cleans
Metcon (AMRAP - Rounds and Reps)
AMRAP 12min :
2 Clean and Jerk (155/105),
1 "Cindy"
4 Clean and jerk (155/105)
1 " Cindy"
6 Clean and Jerk (155/105)
1 "Cindy"
8 Clean and Jerk (155/105)
1 "Cindy"
"... 10
".. 1

CrossFit

2017-03-06

"Core to Extremity"
Metcon (Weight)
EMOM for 5min:
1 Hang Squat Snatch + 1 Snatch (Floor)
85% of 1RM Power Snatch
Metcon (Time)
For Time:
Buy-In: 1000m Row

- then -

3 Rounds of:
40 AbMat Sit-Ups
14 Deadlifts (225/155)
400m Run

CrossFit

2017-03-05

"Klepto"
Klepto (Time)
4 Rounds for time of:
27 Box Jumps, 24"
20 Burpees
11 Squat Cleans, 145#
In honor of U.S. Air Force Major David "Klepto" L. Brodeur, 34, of Auburn, Massachusetts, died on April 27, 2011
To learn more about Klepto click here

CrossFit

2017-03-04

"Moving Dead Body"
Teams of 2, MF
Metcon (AMRAP - Reps)
E2MOM FOR 24 min
0:00-2:00
30 Total Pull Ups
Max Partner Deadlift 340#
2:00-4:00
25 Total Bar Facing Burpees
Max Partner Deadlift 340#
Switching every round

**for deadlift loading:
45# bar will be loaded unevenly
For RX 340(135/160)
Scaling 275(100/130)
Scaling 240(80/115)
Scaling 195(60/90)
Scaling 135 (35/55)
The pull ups and bar facing burpees are total between partners
Score is reps of partner deadlifts completed

CrossFit

2017-03-03

"17.2"

CrossFit

2017-03-02

"Double the Trouble"
Metcon (Weight)
2 Push Press + 2 Push Jerks
@ 80% of 1RM Push Press
Metcon (Time)
For Time:
2 Rounds of:
25 Cal Row
25 Wall Balls (20/14)
25 Box Jumps (24"/20")
800m Run

CrossFit

2017-03-01

"Ground to Overhead"
Metcon (Time)
40 Cal Bike
Metcon (AMRAP - Rounds and Reps)
AMRAP in 15min of:
5 Deadlifts (275/185)
10 C2B
15 KB Swings (53/35)

CrossFit

2017-02-28

"Running Against Time"
Metcon (Weight)
2 Power Cleans + 2 Hang Squat Cleans
@ 80% of 1RM Power Cleans
Metcon (Time)
For Time:
400m Run
21 Thrusters (95/65)
21 OHS (95/65)
400m Run
15 Thrusters (95/65)
15 OHS (95/65)
400m Run
9 Thrusters (95/65)
9 OHS (95/65)

CrossFit

2017-02-27

"Aftermath"
Metcon (Weight)
2 Hang Squat Snatch + 1 Power Snatch
@ 80% of 1RM Power Snatch
Metcon (Time)
4 Rounds for Time:
20 2-DB Lunges (50/35)
12 Hang Cleans (135/95)
8 HSPU

Cash-Out: 100 DU

CrossFit

2017-02-26

"Bradley"
Bradley (Time)
10 Rounds for time of:
100m Sprint
10 Pull-ups
100m Sprint
10 Burpees
Rest 30 seconds
In honor of U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, Illinois, was killed on January 3, 2010
To learn more about Bradley click here

CrossFit

2017-02-25

"BARS! BARS! BARS!"
Teams of 3 MMM/FFF
Metcon (Time)
Buy in
100/75 cal bike
Then
27- 21-15-9 for time of
Shoulder2OH 155/105
Pull Up
Squat Clean 155/105
Ring Dips
Deadlift 155/105
Handstand Push Up
"30 min time cap"
*Break up each movements however you want

CrossFit

2017-02-24

"17.1"
CrossFit Games Open 17.1 (Time)
For time:
10 snatches
15 burpee box jump-overs
20 snatches
15 burpee box jump-overs
30 snatches
15 burpee box jump-overs
40 snatches
15 burpee box jump-overs
50 snatches
15 burpee box jump-overs

M: 50-lb. dumbbell / 24-in. box
F: 35-lb. dumbbell / 20-in. box

Time cap: 20 minutes

CrossFit

2017-02-23

"Constantly Varied"
Metcon (Weight)
EMOM for 5min:
2 Push Press + 2 Push Jerk
@ 75% of 1RM Push Press
Metcon (AMRAP - Reps)
3 Rounds AMRep of:
1min DU
1min AbMat Sit-Ups
1min KB Swings (53/35)
1min Push-Ups

CrossFit

2017-02-22

"Five Dozen w/ a Run"
Metcon (Time)
2 Rounds for Time:
15 Cal Bike
15 Cal Row
Metcon (Time)
5 Rounds for Time:
12 Wall Balls (20/14)
12 SDHP (95/65)
12 Burpees Over the Bar
100m Run

CrossFit

2017-02-21

"Triple Double"
Metcon (Weight)
EMOM for 5min:
2 Hang Squat Snatch + 1 Snatch
@ 75% of 1RM Snatch
Metcon (Time)
For Time:
2 Rounds
3 Power Cleans (135/95)
6 Ring Dips
9 Front Squats (135/95)

2 Rounds
3 Power Cleans (155/105)
6 Ring Dips
9 Front Squats (155/105)

2 Rounds
3 Power Cleans (185/115)
6 Ring Dips
9 Front Squats (185/115)

CrossFit

2017-02-20

"Cause & Effect"
Metcon (Weight)
EMOM for 5min:
1 Power Clean + 2 Hang Squat Cleans
@ 75% of 1RM Power Clean
Metcon (AMRAP - Rounds and Reps)
AMRAP in 15min of:
9 Pull-Ups
12 Hang Power Snatches (115/75)
15 Box Jump Overs (24"/20")
*On min 5, 10, 15... Stop and run 400m
*Two scores: Total rounds and reps completed / Time for your last 400m Run
400m Run (Time)
Max Effort 400m Run

CrossFit

2017-02-19

"Annie"
Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups

CrossFit

2017-02-18

"Lucky 7s"
Teams of 2 MF
Metcon (AMRAP - Rounds and Reps)
28 min of
7 T2B
7 Hang Snatches for males, Hang Clean for females 95 pounds
7 OH Squat for males Front Squat for females 95 pounds
7 Burpee Over the Bar
Each athlete will complete a full round before switching with their partner
Only 1 bar per team. Males will do hang snatch and OH Squat and females will do hang clean and front squat.
Partner 1 + partner 2 = 1 round
Teams can choose between 45# or 35# bar to use, as long as total load is 95# (scaling accordingly)

CrossFit

2017-02-17

"Smash and Grab"
Metcon (Weight)
EMOM for 4min
2 Back Squats
@ 85% of 1RM
Metcon (AMRAP - Rounds and Reps)
AMRAP in 13min:
40 Cal Row
40 2DB Shoulder 2 OH (50/35)
40 2DB Front Rack Lunges (50/35)
100m DB Farmers Carry (50/35)

CrossFit

2017-02-16

"Cluster Bucked"
Metcon (Weight)
EMOM for 4min:
1 Clean + 1 Hang Squat Clean + 1 Front Squat
@ 85% of 1RM Clean
Metcon (Time)
For Time:
400m Run
30 Clusters (135/95)
200m Run
10 Clusters (155/105)
400m Run

CrossFit

2017-02-15

"Crunch Time"
Metcon (Time)
For Time:
30 Cal Bike
30 Cal Row
Metcon (Time)
5 Rounds for Time:
5 C2B
10 Burpees
15 Power Snatches (75/55)

Not Timed:
50 Hollow Rocks

*Every time you break\stop do 10 T2B

CrossFit

2017-02-14

"Nothing But Love"
Metcon (Weight)
EMOM for 4min:
2 Push Jerk + 1 Push Press
@ 85% of 1RM Push Press
Metcon (Time)
Buy-In: 2min ME DU

- then -

For Tme:
3-6-9-12-15-12-9-6-3
OHS (95/65)
Wall Balls (20/14)
*All movements must be completed unbroken.
Every time you drop the bar or ball, you must do a 100m ball run

*12min time cap

CrossFit

2017-02-13

"11.2 (VVV Remix)"
Metcon (Weight)
EMOM for 4min:
1 Snatch + Hang Snatch
@ 85% of your 1RM Hang Snatch
Metcon (AMRAP - Rounds and Reps)
AMRAP in 15min of:
9 Deadlifts (185/135)
12 HSPU
15 Box Jumps (24/20)

CrossFit

2017-02-12

"Matt B."
"Matt B." (Time)
5 Rounds for Time:
5 Burpees
10 Chest to Bar Pull-Ups
20 Wall Ball Shots (20/14)
30 Push-Ups
400m Run

CrossFit

2017-02-10

"Get Up and GO!!!"
Metcon (Weight)
EMOM for 4min
2 Front Squats
@ 80% of 1RM
Metcon (Time)
4 Rounds for Time:
4 Bar MU
8 HSPU
12 T2B
16 KB Swings (53/35)

400m Run after Rounds 2 & 4

CrossFit

2017-02-09

"9min at the Bar"
Metcon (Weight)
EMOM for 4min:
2 Power Cleans + 2 Front Squats
@ 80% of 1RM Power Clean
Metcon (AMRAP - Rounds and Reps)
9min AMRAP of:
9 Deadlifts (115/75)
9 Thrusters (115/75)
9 Burpee Over the Bar

CrossFit

2017-02-07

"Give It All You Got..."
Metcon (Weight)
EMOM for 4min
1 Push Press + 2 Push Jerk
@ 80% of 1RM Push Press

CrossFit

2017-02-06

"14.1"
Metcon (Weight)
4min EMOM:
2 Squat Snatches
@ 80% of 1RM
CrossFit Games Open 11.1 and 14.1 (AMRAP - Reps)
10-Minute AMRAP of:
30 Double-Unders
15 Power Snatches, 75# / 55#

CrossFit

2017-02-05

"The Chief"
The Chief (AMRAP - Rounds)
Max rounds in 3 minutes of:
3 Power Cleans, 135#
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles

CrossFit

2017-02-04

"Shut Up and Run"
Metcon (AMRAP - Reps)
Box Jumps
Pull-Ups
Burpees
DB Thrusters
AbMat Sit-Ups
Push-Ups

*250m Run Between each Partner. Each Round

CrossFit

2017-02-03

"13.1"
Metcon (Weight)
EMOM for 4min:
3 Front Squats
@ 75% of 1RM
CrossFit Games Open 13.1 (AMRAP - Rounds and Reps)
17-Minute AMRAP of:
40 Burpees to a 6" target
30 Snatches, 75# / 45#
30 Burpees to a 6" target
30 Snatches, 135# / 75#
20 Burpess to a 6" target
30 Snatches, 165# / 100#
10 Burpees to a 6" target
AMRAP Snatches 210# / 120#

CrossFit

2017-02-02

"Ball and Bar"
Metcon (Weight)
EMOM for 5min
3 Hang Power Snatch + 2 OHS
@ 75% of 1RM OHS
Metcon (AMRAP - Rounds and Reps)
AMRAP in 12min of:
30 Wall Balls (20/14)
30 Power Cleans (155/105)

CrossFit

2017-02-01

"Increasing Reps"
Metcon (Time)
For Time:
20 Cal Bike
20 Cal Row
10 Cal Bike
10 Cal Row
Metcon (Time)
For Time:
1-10 of:
KB Swings (53/35)
KB Goblet Squats (53/35)
Pull-Ups

**Every 2 min stop and do 10 DU

CrossFit

2017-01-31

"Runningto the Bar..."
Metcon (Weight)
EMOM for 5min
3 Power Cleans + 2 Hang Squat Cleans
@ 75% of 1RM Power Clean
Metcon (Time)
4 Rounds for Time:
200m Run
12 Front Rack Lunges (115/75)
12 Shoulder 2 OH (115/75)

CrossFit

2017-01-30

"14.3"
Metcon (Weight)
EMOM for 5min
2 Push Press + 3 Push Jerk
@ 75% of 1RM Push Press
CrossFit Games Open 14.3 (AMRAP - Reps)
8-Minute AMRAP:
10 Deadlifts, 135# / 95#
15 Box Jumps, 24" / 20"
15 Deadlifts, 185# / 135#
15 Box Jumps, 24" / 20"
20 Deadlifts, 225# / 155#
15 Box Jumps, 24" / 20"
25 Deadlifts, 275# / 185#
15 Box Jumps, 24" / 20"
30 Deadlifts, 315# / 205#
15 Box Jumps, 24" / 20"
35 Deadlifts, 365# / 225#
15 Box Jumps, 24" / 20"

CrossFit

2017-01-29

"Sham"
Sham (Time)
7 Rounds for time of:
11 Bodyweight Deadlifts
100m Sprint
In honor of Air Force Staff Sgt. David "Sham" Wieger, 28, of North Huntingdon, PA, died Nov. 1, 2007
To learn more about Sham click here

CrossFit

2017-01-27

"15.4"
Metcon (Weight)
EMOM for 5min:
4 Back Squats
70% of 1RM
CrossFit Games Open 15.4 (AMRAP - Reps)
8-Minute ARMAP of:

3 Handstand Push-ups
3 Cleans, 185#/125#
6 Handstand Push-ups
3 Cleans, 185#/125#
9 Handstand Push-ups
3 Cleans, 185#/125#
12 Handstand Push-ups
6 Cleans, 185#/125#
15 Handstand Push-ups
6 Cleans, 185#/125#
18 Handstand Push-ups
6 Cleans, 185#/125#
21 Handstand Push-ups
9 Cleans, 185#/125#

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

CrossFit

2017-01-26

"Uplifting Performance"
Metcon (Weight)
EMOM for 5min
2 Hang Power Snatches + 2 Squat Snatches
70% of 1RM Squat Snatch
Metcon (Time)
4 Rounds for Time:
30 DU
20 AbMat Sit-Ups
10 Deadlifts (315/205)

CrossFit

2017-01-25

"Get Up and Snatch"
Mid-Line Work
Metcon (Time)
5 Rounds for Time:
12 Wall Balls (20/14)
3 Ring MU
12 DB Snatches (50/35)

CrossFit

2017-01-24

"Above the Hips"
Metcon (Weight)
EMOM for 5min:
1 Hang Squat Clean + 2 Squat Cleans + 1 Front Squat
70% of 1RM
Metcon (Time)
4 Rounds for Time:
200m Ball Run (20/14)
10 C2B Pull-Ups
14 OH Lunges (115/75)

CrossFit

2017-01-23

"14.5"
CrossFit Games Open 14.5 and 16.5 (Time)
For Time:
21 Thruster, 95#/65#
21 Bar Facing Burpees
18 Thruster, 95#/65#
18 Bar Facing Burpees
15 Thruster, 95#/65#
15 Bar Facing Burpees
12 Thruster, 95#/65#
12 Bar Facing Burpees
9 Thruster, 95#/65#
9 Bar Facing Burpees
6 Thruster, 95#/65#
6 Bar Facing Burpees
3 Thruster, 95#/65#
3 Bar Facing Burpees
Metcon (Weight)
2 Push Press + 3 Push Jerk
@ 70% of 1RM Push Press

CrossFit

2017-01-22

"Sham"
Sham (Time)
7 Rounds for time of:
11 Bodyweight Deadlifts
100m Sprint
In honor of Air Force Staff Sgt. David "Sham" Wieger, 28, of North Huntingdon, PA, died Nov. 1, 2007
To learn more about Sham click here

CrossFit

2017-01-22

"Chelsea"
Chelsea (AMRAP - Rounds and Reps)
Every minute on the minute for 30 minutes:
5 Pull-ups
10 Push-ups
15 Squats

CrossFit

2017-01-21

"Chips and Salsa"
Metcon (Time)
Teams of 2 MM/FF

For time (with 30 min cap)
800m run
80 KB lunges 53/35
70 Push up
600m run
60 DB snatch 50/30
50 Pull up
400m run
40 KB swing
30 HSPU
200m run
20 squat clean 155/105
10 bar MU
*Teams must run together
**The rest of the movements can be split up however you want

CrossFit

2017-01-20

"Down to Run"
Metcon (Weight)
EMOM for 4min:
3 Back Squats
@ 80% of 1RM
Metcon (Time)
3 Rounds for Time:
15 Wall Balls (20/14)
12 Front Squats (135/95)
9 OHS (135/95)
400m Run

CrossFit

2017-01-19

As you all know, our competition is 3 weeks away. What makes our event so successful each year, is the help of our local businesses, volunteers and sponsors. We are still looking for local sponsors to help with costs.

Typically, sponsors would help in purchasing various items, such as:

- Water
- Tape
- Shirts
- Port-a-Potties
- DJ's
- Chalk
- Food for Volunteers
- Prizes for winners
- Other necessities

If you know of anyone willing to donate this year, please let us know and have them contact us!!! We are looking to finalize all local sponsors by the end of next week.

If you are not competing this year, and would like to volunteer, we will be having a sign-up sheet shortly up at the front desk and a meeting to follow!!!

We want thank you all in advance for your continued support!!!
"Max Reps"
Metcon (Weight)
EMOM for 4min:
2 Hang Power Snatch
1 Squat Snatch (from the floor)
@ 80% of Power Snatch 1RM
Metcon (AMRAP - Reps)
3 Round AMRep:
1min per station of:
Bike (cal)
KB Swings (53/35)
DU
Slam Balls (30/20)
Row (cal)
Rest

Score: Max total reps for the 3 rounds

CrossFit

2017-01-18

As you all know, our competition is 3 weeks away. What makes our event so successful each year, is the help of our local businesses, volunteers and sponsors. We are still looking for local sponsors to help with costs.

Typically, sponsors would help in purchasing various items, such as:

- Water
- Tape
- Shirts
- Port-a-Potties
- DJ's
- Chalk
- Food for Volunteers
- Prizes for winners
- Other necessities

If you know of anyone willing to donate this year, please let us know and have them contact us!!! We are looking to finalize all local sponsors by the end of next week.

If you are not competing this year, and would like to volunteer, we will be having a sign-up sheet shortly up at the front desk and a meeting to follow!!!

We want thank you all in advance for your continued support!!!
"At the Bar w/ Cindy"
Metcon (Weight)
EMOM for 4min:
2 Power Cleans + 3 Front Squats
@ 80% of Power Clean 1RM
Metcon (Time)
4 Rounds for Time:
10 Clean and Jerk (135/95)
2 Rounds of "Cindy "

CrossFit

2017-01-17

As you all know, our competition is 3 weeks away. What makes our event so successful each year, is the help of our local businesses, volunteers and sponsors. We are still looking for local sponsors to help with costs.

Typically, sponsors would help in purchasing various items, such as:

- Water
- Tape
- Shirts
- Port-a-Potties
- DJ's
- Chalk
- Food for Volunteers
- Prizes for winners
- Other necessities

If you know of anyone willing to donate this year, please let us know and have them contact us!!! We are looking to finalize all local sponsors by the end of next week.

If you are not competing this year, and would like to volunteer, we will be having a sign-up sheet shortly up at the front desk and a meeting to follow!!!

We want thank you all in advance for your continued support!!!
"Dub Smash"
Mid-Line Work
Metcon (AMRAP - Rounds and Reps)
17min AMRAP of:
20 Burpees Over the Bar
20 Power Snatches (75/55)
20 SDHP (75/55)
20 Back Rack Lunges (75/55)

CrossFit

2017-01-16

As you all know, our competition is 3 weeks away. What makes our event so successful each year, is the help of our local businesses, volunteers and sponsors. We are still looking for local sponsors to help with costs.

Typically, sponsors would help in purchasing various items, such as:

- Water
- Tape
- Shirts
- Port-a-Potties
- DJ's
- Chalk
- Food for Volunteers
- Prizes for winners
- Other necessities

If you know of anyone willing to donate this year, please let us know and have them contact us!!! We are looking to finalize all local sponsors by the end of next week.

If you are not competing this year, and would like to volunteer, we will be having a sign-up sheet shortly up at the front desk and a meeting to follow!!!

We want thank you all in advance for your continued support!!!
"On the Rise"
Metcon (Weight)
EMOM in 4min:
2 Push Press + 3 Push Jerk
@ 80% of Push Press 1RM
Metcon (Time)
5 Rounds for Time of:
8 Deadlifts (275/185)
16 Box Jumps (24/20)
8 HSPU

CrossFit

2017-01-15

As you all know, our competition is 3 weeks away. What makes our event so successful each year, is the help of our local businesses, volunteers and sponsors. We are still looking for local sponsors to help with costs.

Typically, sponsors would help in purchasing various items, such as:

- Water
- Tape
- Shirts
- Port-a-Potties
- DJ's
- Chalk
- Food for Volunteers
- Prizes for winners
- Other necessities

If you know of anyone willing to donate this year, please let us know and have them contact us!!! We are looking to finalize all local sponsors by the end of next week.

If you are not competing this year, and would like to volunteer, we will be having a sign-up sheet shortly up at the front desk and a meeting to follow!!!

We want thank you all in advance for your continued support!!!
"Wilmot"
Wilmot (Time)
6 Rounds for time of:
50 Squats
25 Ring Dips
In honor of Canadian Forces Private Colin Wilmot, 24, of Fredericton, NB, died on July 6, 2008
To learn more about Wilmot click here

CrossFit

2017-01-14

As you all know, our competition is 3 weeks away. What makes our event so successful each year, is the help of our local businesses, volunteers and sponsors. We are still looking for local sponsors to help with costs.

Typically, sponsors would help in purchasing various items, such as:

- Water
- Tape
- Shirts
- Port-a-Potties
- DJ's
- Chalk
- Food for Volunteers
- Prizes for winners
- Other necessities

If you know of anyone willing to donate this year, please let us know and have them contact us!!! We are looking to finalize all local sponsors by the end of next week.

If you are not competing this year, and would like to volunteer, we will be having a sign-up sheet shortly up at the front desk and a meeting to follow!!!

We want thank you all in advance for your continued support!!!
"Racing Against Time"
Metcon (AMRAP - Rounds and Reps)
Teams of 2 MM/FF

With 25 min running clock

Teams will run 1 mile together

In the remaining time
AMRAP of
21 KB swing (53/35)
15 pull up
9 squat clean (185/125)
Movements can be split however the teams want

CrossFit

2017-01-13

As you all know, our competition is 3 weeks away. What makes our event so successful each year, is the help of our local businesses, volunteers and sponsors. We are still looking for local sponsors to help with costs.

Typically, sponsors would help in purchasing various items, such as:

- Water
- Tape
- Shirts
- Port-a-Potties
- DJ's
- Chalk
- Food for Volunteers
- Prizes for winners
- Other necessities

If you know of anyone willing to donate this year, please let us know and have them contact us!!! We are looking to finalize all local sponsors by the end of next week.

If you are not competing this year, and would like to volunteer, we will be having a sign-up sheet shortly up at the front desk and a meeting to follow!!!

We want thank you all in advance for your continued support!!!
"Row to Run"
Back Squat (3-3-3-3-3)
@ 75% of 1RM
Metcon (Time)
For Time:
1000m Row
50 AbMat Sit-Ups
25 Push Jerk (155/105)
12 HSPU
400 Plate Carry (45/25)

CrossFit

2017-01-12

As you all know, our competition is 3 weeks away. What makes our event so successful each year, is the help of our local businesses, volunteers and sponsors. We are still looking for local sponsors to help with costs.

Typically, sponsors would help in purchasing various items, such as:

- Water
- Tape
- Shirts
- Port-a-Potties
- DJ's
- Chalk
- Food for Volunteers
- Prizes for winners
- Other necessities

If you know of anyone willing to donate this year, please let us know and have them contact us!!! We are looking to finalize all local sponsors by the end of next week.

If you are not competing this year, and would like to volunteer, we will be having a sign-up sheet shortly up at the front desk and a meeting to follow!!!

We want thank you all in advance for your continued support!!!
"Jump Around"
Metcon (Weight)
EMOM for 5min:
2 Power Cleans + 3 Front Squats
@ 75% of Power Clean 1RM
Metcon (AMRAP - Rounds and Reps)
10min AMRAP of:
30 DU
15 Wall Balls (20/14)

CrossFit

2017-01-11

As you all know, our competition is 3 weeks away. What makes our event so successful each year, is the help of our local businesses, volunteers and sponsors. We are still looking for local sponsors to help with costs.

Typically, sponsors would help in purchasing various items, such as:

- Water
- Tape
- Shirts
- Port-a-Potties
- DJ's
- Chalk
- Food for Volunteers
- Prizes for winners
- Other necessities

If you know of anyone willing to donate this year, please let us know and have them contact us!!! We are looking to finalize all local sponsors by the end of next week.

If you are not competing this year, and would like to volunteer, we will be having a sign-up sheet shortly up at the front desk and a meeting to follow!!!

We want thank you all in advance for your continued support!!!
"Progression"
Mid-Line Work
Metcon (Time)
For Time:
21
Deadlift (155/105)
Pull-Ups

15
Clean (155/105)
C2B Pull-Ups

9
Snatch (155/105)
BMU

CrossFit

2017-01-10

As you all know, our competition is 3 weeks away. What makes our event so successful each year, is the help of our local businesses, volunteers and sponsors. We are still looking for local sponsors to help with costs.

Typically, sponsors would help in purchasing various items, such as:

- Water
- Tape
- Shirts
- Port-a-Potties
- DJ's
- Chalk
- Food for Volunteers
- Prizes for winners
- Other necessities

If you know of anyone willing to donate this year, please let us know and have them contact us!!! We are looking to finalize all local sponsors by the end of next week.

If you are not competing this year, and would like to volunteer, we will be having a sign-up sheet shortly up at the front desk and a meeting to follow!!!

We want thank you all in advance for your continued support!!!
"Take Flight"
Metcon (Weight)
EMOM for 5min:
2 Push Press + 3 Push Jerk
@ 75% of Push Press 1RM
Metcon (AMRAP - Rounds and Reps)
EMOM for 14min of:
7 Burpee Box Jumps (24/20)
14 KB Swings (53/35)

CrossFit

2017-01-09

As you all know, our competition is 3 weeks away. What makes our event so successful each year, is the help of our local businesses, volunteers and sponsors. We are still looking for local sponsors to help with costs.

Typically, sponsors would help in purchasing various items, such as:

- Water
- Tape
- Shirts
- Port-a-Potties
- DJ's
- Chalk
- Food for Volunteers
- Prizes for winners
- Other necessities

If you know of anyone willing to donate this year, please let us know and have them contact us!!! We are looking to finalize all local sponsors by the end of next week.

If you are not competing this year, and would like to volunteer, we will be having a sign-up sheet shortly up at the front desk and a meeting to follow!!!

We want thank you all in advance for your continued support!!!
"End on E..."
Metcon (Weight)
EMOM for 5min:
2 Hang Power Snatch + 3 OH Squats @ 75% of Squat Snatch 1RM
Metcon (Time)
4 Rounds for Time:
400m Run
6 Front Squats (185/115)
12 Ring Dips

CrossFit

2017-01-08

As you all know, our competition is 3 weeks away. What makes our event so successful each year, is the help of our local businesses, volunteers and sponsors. We are still looking for local sponsors to help with costs.

Typically, sponsors would help in purchasing various items, such as:

- Water
- Tape
- Shirts
- Port-a-Potties
- DJ's
- Chalk
- Food for Volunteers
- Prizes for winners
- Other necessities

If you know of anyone willing to donate this year, please let us know and have them contact us!!! We are looking to finalize all local sponsors by the end of next week.

If you are not competing this year, and would like to volunteer, we will be having a sign-up sheet shortly up at the front desk and a meeting to follow!!!

We want thank you all in advance for your continued support!!!
"Jay"
"Jay" (AMRAP - Rounds and Reps)
AMRAP in 20 minutes
22 Air Squats
12 Toes-to-Bar
9 Burpees

If you have a weight vest wear it.
British Hero WOD: In the early hours of 15 October 2013, Lance Corporal James Brynin’s section into the Nahr-e Saraj district of Helmand province to counter an imminent threat to both the Afghan population and the International Security Assistance Force. Toward the end of the operation they became the target of enemy fire. Together with a sniper and machine gunner of the BRF, Lance Corporal Brynin returned fire, but while extracting from the area he received a fatal gunshot wound. “Heart of a lion, we will always stand strong for you. We will never forget. Rest in peace - dad, Efremj mum, Sharonj sister, Yasminj and girlfriend, Olivia.”

CrossFit

2017-01-07

As you all know, our competition is 3 weeks away. What makes our event so successful each year, is the help of our local businesses, volunteers and sponsors. We are still looking for local sponsors to help with costs.

Typically, sponsors would help in purchasing various items, such as:

- Water
- Tape
- Shirts
- Port-a-Potties
- DJ's
- Chalk
- Food for Volunteers
- Prizes for winners
- Other necessities

If you know of anyone willing to donate this year, please let us know and have them contact us!!! We are looking to finalize all local sponsors by the end of next week.

If you are not competing this year, and would like to volunteer, we will be having a sign-up sheet shortly up at the front desk and a meeting to follow!!!

We want thank you all in advance for your continued support!!!
"On Two"
Metcon (AMRAP - Rounds and Reps)
Teams of 2 (MM/FF)
E2MOM for 24min AMRAP:

0:00 - 2:00
7 Front Squats (135/95)
9 Pull-Ups
11 Push-Ups

2:00 - 4:00
Cal on Bike (7/5)
12 Wall Balls (20/14) (10'/9')
Switching back and forth for 12 Rounds

Score is number of rounds completed

CrossFit

2017-01-06

As you all know, our competition is 3 weeks away. What makes our event so successful each year, is the help of our local businesses, volunteers and sponsors. We are still looking for local sponsors to help with costs.

Typically, sponsors would help in purchasing various items, such as:

- Water
- Tape
- Shirts
- Port-a-Potties
- DJ's
- Chalk
- Food for Volunteers
- Prizes for winners
- Other necessities

If you know of anyone willing to donate this year, please let us know and have them contact us!!! We are looking to finalize all local sponsors by the end of next week.

If you are not competing this year, and would like to volunteer, we will be having a sign-up sheet shortly up at the front desk and a meeting to follow!!!

We want thank you all in advance for your continued support!!!
"Dead Hang to Overhead"
Metcon (Weight)
5min EMOM:
4 Back Squats
@ 80% of 1RM
Metcon (AMRAP - Rounds and Reps)
3min AMRAP of:
12 Deadlifts (135/95)
6 Hang Squat Snatches (135/95)
6 OH Lunges (135/95)

1min rest after each round
Metcon (AMRAP - Rounds and Reps)
3min AMRAP of:
12 Deadlifts (115/75)
6 Hang Squat Snatches (115/75)
6 OH Lunges (115/75)

1min rest after each round
Metcon (AMRAP - Rounds and Reps)
3min AMRAP of:
12 Deadlifts (95/65)
6 Hang Squat Snatches (95/65)
6 OH Lunges (95/65)

1min rest after each round
Metcon (AMRAP - Rounds and Reps)
3min AMRAP of:
12 Deadlifts (75/55)
6 Hang Squat Snatches (75/55)
6 OH Lunges (75/55)

CrossFit

2017-01-05

"Buy-In to Cash Out"
Mid-Line Work
Metcon (Time)
For Time:
Buy-In: 800m Run

- then -

5 Rounds of:
8 Pull Ups
8 Push Press (155/105)

- then -

Cash Out: 800m Run

CrossFit

2017-01-04

"Can You Go Unbroken??"
Metcon (Weight)
5min EMOM:
2 Push Press + 2 Push Jerk
@ 70% of Push Press 1RM
Metcon (Time)
For Time:
21-15-9-6 of:
Power Cleans (135/95)
Wall Ball (20/14)
Burpees Over the Bar

CrossFit

2017-01-03

"Snatch, Squats and Handstands"
Metcon (Weight)
5min EMOM:
3 Power Cleans + 3 Front Squats
@ 70% of Power Clean 1RM
Metcon (Time)
4 Rounds for Time:
16 DB Snatches (50/30)
12 Back Squats (185/115)
8 HSPU

CrossFit

2017-01-02

"Welcome Back"
Metcon (Weight)
5min EMOM
2 Hang Power Snatches + 2 OHS
@ 70% of Snatch 1RM
Metcon (AMRAP - Rounds and Reps)
14min AMRAP:
30 DU
22 KB Swings (53/35)
16 T2B

CrossFit

2016-12-30

"How Long Can YOU Hang..."
Mid-Line Work
Metcon (Time)
For Time:
40 Hang Clean & Jerks (155/105)
200m Run every time you drop the bar

CrossFit

2016-12-29

"2 Plus 2 For 9"
2 Snatch Balances
5min EMOM:
2 Snatch Balances
2 OHS
5min EMOM:
2 OHS
Metcon (AMRAP - Reps)
9min AMRep:
2 T2B
2 OHS (135/95)
Add 2 reps each additional round

CrossFit

2016-12-28

"21-15-9"
2 Power Cleans + 3 Front Squats
5min EMOM
2 Power Cleans + 3 Front Squats
@ 65-70% of Power Clean
Metcon (Time)
3 Rounds for Time:
21 Bar Facing Burpees
15 Ring Dips
9 Deadlifts (315/185)

CrossFit

2016-12-27

"The Quinces"
2 Push Press + 2 Push Jerks
5min EMOM:
2 Push Press + 2 Push Jerks
65-70% of Push Press
Metcon (Time)
4 Rounds for Time:
15 Box Jumps (24/20)
15 Wall Balls (20/14)
15 Hang Snatches (115/75)

CrossFit

2016-12-23

"Give It All You Got..."
Metcon (Time)
For Time:
Buy-In: 1000m Row
- then -
5 Rounds of:
100m Sled Push (90/60)
10 Back Squats (155/105)
100m Ball Run (20/14)
10 Burpee Box Jumps (24/20)
1 Rope Climb or 10 Pull-Ups

CrossFit

2016-12-22

"12 Days of Christmas"
"12 Days of Christmas" (Time)
For Time:
1 Squat Snatch (155/105)
2 Burpees Over the Bar
3 S2OH (155/105)
4 Pull-Ups
5 Hang Power Cleans (155/105)
6 Hand Release Push-Ups
7 Deadlifts (155/105)
8 KB Swings (53/35)
9 AbMat Sit-Ups
10 Lunges
11 Wall Balls (20/14)
12 Front Squats (155/105)
Time Cap: 30min

CrossFit

2016-12-21

"Constant Movement"
Mid-Line Work
Metcon (AMRAP - Reps)
3 Rounds AMRep:
1 min SDHP (95/65)
1 min Bike Cal
1 min T2B
1 min SlamBall (50/30)
1 min Box Jumps
1 min Rest

CrossFit

2016-12-20

"Push. Thrust. Jump."
20 Cal Bike (Time)
20 Cal Bike (Time)
20 Cal Bike (Time)
Metcon (AMRAP - Rounds and Reps)
AMRAP in 12min of:
9 HSPU
15 Thrusters (95/65)
30 DU

CrossFit

2016-12-19

"Top to Bottom"
Metcon (6 Rounds for weight)
EMOM for 6min @ 65-70% of 1RM
5 Back Squats
Metcon (Time)
5 Rounds for Time:
13 OHS (95/65)
11 Ring Dips
200m Run

CrossFit

2016-12-18

"Annie, Are You Okay?"
"Annie, Are You Okay?" (Time)
For Time:
21-15-9 of:
Row (Cal)
Thrusters (65/45)
Med Ball Cleans (20/14)
Sumo Deadlift High Pulls (65/45)
Wall Balls (20/14)
Burpees

CrossFit

2016-12-16

"Hold On"
Bench Press (5-5-5-5-5)
Weighted Push-Ups
Metcon (Time)
For Time:
80-60-40-20
DU
40-30-20-10
AbMat Sit-Ups
20-15-10-5
OH Lunges (115/75)

CrossFit

2016-12-15

"Bottom to Top"
Push Jerk (3-2-1-1-1)
Find 1RM
Metcon (AMRAP - Rounds and Reps)
AMRAP in 10 min of:
10 DB Snatches (50/30)
8 Deadlifts (255/185)
6 Pull-Ups

CrossFit

2016-12-13

"All Upper Body"
Squat Snatch (3-2-1-1-1)
Find 1RM
Metcon (AMRAP - Rounds and Reps)
AMRAP in 13min:
14 KB Swings (53/35)
8 HSPU
2 Ring MU

**EMOM: 3 Burpees

CrossFit

2016-12-12

"Run For the Bar"
Front Squat (3-2-1-1-1-1)
Find 1RM
Metcon (Time)
3 Rounds for Time
400m Run
13 Clean and Jerks (135/95)
16 Back Squats (135/95)

CrossFit

2016-12-11

"B-1"
"B-1" (Time)
3 Rounds for Time:
400m Run
21 Kettlebell Swings (53/35)
15 Knees to Elbows
9 Ring Dips

CrossFit

2016-12-10

"More or Less"
Metcon (Time)
For Time:

100m ball run together 20/14
30 partner Deadlift 340#
30 wallball Shots total 20/14 to 10' target
8 Bar Muscle Up each

200m ball run together 20/14
20 partner Deadlift 340#
45 Wallball Shots total 20/14 to 10' target
6 Bar Muscle Up each

400m ball run together 20/14
10 partner Deadlift 340#
60 Wallball Shots total 20/14 to 10' target
4 Bar Muscle Up each

*25 min cap

CrossFit

2016-12-09

"Dirty Dozen"
Bench Press (5-5-5)
Metcon (Time)
For Time:
Buy-In: 1000m Row

3 Rounds of:
12 Ring Dips
12 Strict Press (75/65)
12 Burpee Broad Jumps

Cash-Out: 100 Air Squats

CrossFit

2016-12-08

"Bar Crawl"
Squat Snatch (2-2-2-2)
80% of 1RM
Metcon (AMRAP - Rounds and Reps)
12min AMRAP of:
12 SDHP (95/65)
10 Front Rack Lunges (95/65)
8 Chest 2 Bar Pull-Ups

CrossFit

2016-12-07

"Toss, Snatch & Run"
Metcon (Time)
For Time:
30 Wall Balls (20/14)
14 Snatches (115/75)
400m Run
30 Wall Balls (20/14)
12 Snatches (135/95)
400m Run
30 Wall Balls (20/14)
10 Snatches (155/105)
400m Run

CrossFit

2016-12-06

"Top to Bottom"
Push Jerk (3-3-3-3)
80% of 1RM
Metcon (Time)
5 Rounds for Time :
9 T2B
18 KB Swings (53/35)
21 DU

CrossFit

2016-12-05

"Leg Day"
Front Squat (2-2-2-2)
2sec pause at bottom
80% of 1RM
Metcon (AMRAP - Rounds and Reps)
4 Rounds
3min AMRAP of:
8 Deadlifts (135/95)
6 Hang Squat Clean (135/95)
4 Box Jump Overs (24/20)

(1 min rest after each round)
*When new round begins, pick up where you left off from the previous round

CrossFit

2016-12-04

"Christina"
"Christina" (AMRAP - Rounds and Reps)
AMRAP in 20 minutes:
9 Pull-Ups
9 Squat Cleans (95/65)
9 Kettlebell Swings (53/35)
9 Toes-to-Bar
9 Push Press (95/65)
9 Burpees
On January 8th, 2011 in Tucson Arizona, during an open meeting held by U.S. Representative Gabrielle Giffords in a supermarket parking lot, a gunman opened fire injuring 20 people. Of those injured, 6 of them were fatal including a 9 year old girl by the name of Christina Taylor Green. Born on September 11, 2001, she had appeared in the book Faces of Hope: Babies Born on 9/11 (page 41) and was also the granddaughter of former Major League Baseball player and manager Dallas Green. The "Christina" WOD was written by a friend of CrossFit Northwest Tucson. The 6 movements represent the number of victims of the shooting, 9 reps (Christina’s age) for each movement.

CrossFit

2016-12-03

"Deuces Wild"
Teams of 2 (MM or FF)
Metcon (Time)
For Time:
2500m Row
150 Thrusters (95/65)

Every 2min: 5 Burpees Over the Bar
ROW:
1 working; 1 resting
Switching every 2min, until 2500m is completed.

THRUSTERS:
1 working; 1 resting
Partitioned however desired

BURPEES OVER THE BAR:
Does not have to be synchronized
Both partners MUST complete all 5 BOTB, before moving back to designated movement.

CrossFit

2016-12-02

"Nancy"
Bench Press (5-5-5-5-5)
Nancy (Time)
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

CrossFit

2016-12-01

SCHEDULE UPDATE:

CFVVV will be hosting the USAW Coaches Development Course, this week Wednesday (11/30) and Thursday (12/1), from 11am - 3pm. Therefore, we will be moving our 3pm CrossFit class to 4pm on BOTH days. We apologize for any inconvenience this may have caused, but please plan your training accordingly.

Also...

WE HAVE OUR GOAL BOARD WIPED CLEAN... IF YOU HAVEN'T DONE SO YET, PLEASE ADD YOUR 2016-17 CROSSFIT GOALS TO THE BOARD!!! LET'S ALL KEEP OURSELVES ACCOUNTABLE!!!
"Crazy Eights"
Push Jerk (2-2-2-2)
90% of 1RM
Metcon (AMRAP - Rounds and Reps)
12min AMRAP:
8 T2B
8 Burpees Over the Bar
8 Cleans (185/125)

CrossFit

2016-11-30

SCHEDULE UPDATE:

CFVVV will be hosting the USAW Coaches Development Course, this week Wednesday (11/30) and Thursday (12/1), from 11am - 3pm. Therefore, we will be moving our 3pm CrossFit class to 4pm on BOTH days. We apologize for any inconvenience this may have caused, but please plan your training accordingly.

Also...

WE HAVE OUR GOAL BOARD WIPED CLEAN... IF YOU HAVEN'T DONE SO YET, PLEASE ADD YOUR 2016-17 CROSSFIT GOALS TO THE BOARD!!! LET'S ALL KEEP OURSELVES ACCOUNTABLE!!!
"50 x 30"
Mid-Line Work
Metcon (Time)
For Time:
50 Calorie Row
30 Ring Dip
50 Deadlift (225/155)
30 Hand Release Push-Ups
50 AbMat Sit-Ups

CrossFit

2016-11-29

SCHEDULE UPDATE:

CFVVV will be hosting the USAW Coaches Development Course, this week Wednesday (11/30) and Thursday (12/1), from 11am - 3pm. Therefore, we will be moving our 3pm CrossFit class to 4pm on BOTH days. We apologize for any inconvenience this may have caused, but please plan your training accordingly.

Also...

WE HAVE OUR GOAL BOARD WIPED CLEAN... IF YOU HAVEN'T DONE SO YET, PLEASE ADD YOUR 2016-17 CROSSFIT GOALS TO THE BOARD!!! LET'S ALL KEEP OURSELVES ACCOUNTABLE!!!
"Jump and Toss"
Squat Snatch (2-2-2-2)
90% of 1RM
Metcon (AMRAP - Rounds and Reps)
9min AMRAP:
50 DU
20 Wall Balls (20/14)

CrossFit

2016-11-28

SCHEDULE UPDATE:

CFVVV will be hosting the USAW Coaches Development Course, this week Wednesday (11/30) and Thursday (12/1), from 11am - 3pm. Therefore, we will be moving our 3pm CrossFit class to 4pm on BOTH days. We apologize for any inconvenience this may have caused, but please plan your training accordingly.

Also...

WE HAVE OUR GOAL BOARD WIPED CLEAN... IF YOU HAVEN'T DONE SO YET, PLEASE ADD YOUR 2016-17 CROSSFIT GOALS TO THE BOARD!!! LET'S ALL KEEP OURSELVES ACCOUNTABLE!!!
"Snatch. Pull. Carry"
Front Squat (2-2-2-2)
90% of 1RM
Metcon (Time)
For Time:
20-2 KB Snatch (53/35)
6 Pull ups
100m One-ArmKB Farmer Carry (53/35)
*20-18-16-14... until 2reps of KB Snatch.

CrossFit

2016-11-27

ANNOUNCEMENTS!!!

SCHEDULE UPDATE:

With the Thanksgiving holiday coming up this week, here is our holiday schedule for Thursday (11/24) through Saturday (11/26).

We apologize for any inconvenience this may have caused. Please plan your training accordingly...

THURSDAY (11/24)
6am - MetCon
7am - Power Hour
8am - MetCon
9am - CrossFit (Thanksgiving WOD)

FRIDAY (11/25)
CLOSED

SATURDAY (11/26)
OPEN (BUSINESS AS USUAL)

ALSO...

WE HAVE OUR GOAL BOARD WIPED CLEAN... IF YOU HAVEN'T DONE SO YET, PLEASE ADD YOUR 2016-17 CROSSFIT GOALS TO THE BOARD!!! LET'S ALL KEEP OURSELVES ACCOUNTABLE!!!
"Jonesworthy"

CrossFit

2016-11-26

ANNOUNCEMENTS!!!

SCHEDULE UPDATE:

With the Thanksgiving holiday coming up this week, here is our holiday schedule for Thursday (11/24) through Saturday (11/26).

We apologize for any inconvenience this may have caused. Please plan your training accordingly...

THURSDAY (11/24)
6am - MetCon
7am - Power Hour
8am - MetCon
9am - CrossFit (Thanksgiving WOD)

FRIDAY (11/25)
CLOSED

SATURDAY (11/26)
OPEN (BUSINESS AS USUAL)

ALSO...

WE HAVE OUR GOAL BOARD WIPED CLEAN... IF YOU HAVEN'T DONE SO YET, PLEASE ADD YOUR 2016-17 CROSSFIT GOALS TO THE BOARD!!! LET'S ALL KEEP OURSELVES ACCOUNTABLE!!!
"The Purge"
Metcon (Time)
TEAMS OF 3
(45-MIN TIME CAP)

Buy-In:
180 KB Swings (53/35)

- then -

5 Rounds for Time:

STATION 1
"Midline Madness"
16 T2B
16 AbMat Sit-Ups w/ MedBall (20/14)
16 Russian Twist w/ MedBall (20/14)

STATION 2
"Bars and Ropes"
5 Power Snatches (95/65)
2 Rope Climbs
10 Push-Ups
15 Air Squats
5 Clean & Jerks (95/65)
2 Rope Climbs
(All Bar movements are from the floor)

STATION 3
500m Row or 400m Run
After completing the KB Swings, each athlete will pick a station to start.

All three team members will rotate through each station. Completing all 3 stations = 1 Round.

You cannot start the next station until your teammate is done with with it.

CrossFit

2016-11-24

ANNOUNCEMENTS!!!

SCHEDULE UPDATE:

With the Thanksgiving holiday coming up this week, here is our holiday schedule for Thursday (11/24) through Saturday (11/26).

We apologize for any inconvenience this may have caused. Please plan your training accordingly...

THURSDAY (11/24)
6am - MetCon
7am - Power Hour
8am - MetCon
9am - CrossFit (Thanksgiving WOD)

FRIDAY (11/25)
CLOSED

SATURDAY (11/26)
OPEN (BUSINESS AS USUAL)

ALSO...

WE HAVE OUR GOAL BOARD WIPED CLEAN... IF YOU HAVEN'T DONE SO YET, PLEASE ADD YOUR 2016-17 CROSSFIT GOALS TO THE BOARD!!! LET'S ALL KEEP OURSELVES ACCOUNTABLE!!!
"Thanksgiving"
Metcon (Time)
Rounds for Time:
11 Shoulder 2 OH (135/95)
24 Wall Balls (20/14)
11 Pull Ups
24 Hang Cleans (136/95)

Cash out: KB Swings (53/35)

CrossFit

2016-11-22

ANNOUNCEMENTS!!!

SCHEDULE UPDATE:

With the Thanksgiving holiday coming up this week, here is our holiday schedule for Thursday (11/24) through Saturday (11/26).

We apologize for any inconvenience this may have caused. Please plan your training accordingly...

THURSDAY (11/24)
6am - MetCon
7am - Power Hour
8am - MetCon
9am - CrossFit (Thanksgiving WOD)

FRIDAY (11/25)
CLOSED

SATURDAY (11/26)
OPEN (BUSINESS AS USUAL)

ALSO...

WE HAVE OUR GOAL BOARD WIPED CLEAN... IF YOU HAVEN'T DONE SO YET, PLEASE ADD YOUR 2016-17 CROSSFIT GOALS TO THE BOARD!!! LET'S ALL KEEP OURSELVES ACCOUNTABLE!!!
"Bars and Handstands"
Push Jerk (2-2-2-2)
85% of 1RM
Metcon (Time)
4 Rounds for Time:
7 OHS (135/95)
14 Burpees Over the Bar
7 HSPU

CrossFit

2016-11-21

ANNOUNCEMENT!!

CFVVV Anniversary: Don't forget we are having our anniversary celebration tomorrow from 9:00 AM till 1:00 PMish. There will be a fun WOD followed by Potluck.

Anniversary WOD will be teams of 4, any combination. We wont have any say on who's on your team, so get your BFFs, your peeps and your bros and form your team. We put together a fun workout with simple CF movements that all of you have been doing since day one. But we guarantee to work your butts off! Because lets face it, if you want easy, you would have bought the "SHAKE WEIGHT DB".
"Double Trouble"
Front Squat (2-2-2-2)
85% of 1RM
Metcon (AMRAP - Rounds and Reps)
13min AMRAP of:
200m Run
20 Deadlifts (185/115)
40 Bodyweight Lunges
Metcon (Time)
For Time:
100 AbMat Sit-Ups

CrossFit

2016-11-20

ANNOUNCEMENT!!

CFVVV Anniversary: Don't forget we are having our anniversary celebration tomorrow from 9:00 AM till 1:00 PMish. There will be a fun WOD followed by Potluck.

Anniversary WOD will be teams of 4, any combination. We wont have any say on who's on your team, so get your BFFs, your peeps and your bros and form your team. We put together a fun workout with simple CF movements that all of you have been doing since day one. But we guarantee to work your butts off! Because lets face it, if you want easy, you would have bought the "SHAKE WEIGHT DB".
"Cindy"
Cindy (AMRAP - Rounds and Reps)
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

CrossFit

2016-11-19

ANNOUNCEMENT!!

CFVVV Anniversary: Don't forget we are having our anniversary celebration tomorrow from 9:00 AM till 1:00 PMish. There will be a fun WOD followed by Potluck.

Anniversary WOD will be teams of 4, any combination. We wont have any say on who's on your team, so get your BFFs, your peeps and your bros and form your team. We put together a fun workout with simple CF movements that all of you have been doing since day one. But we guarantee to work your butts off! Because lets face it, if you want easy, you would have bought the "SHAKE WEIGHT DB".
"MD" (CrossFit Veni Vidi Vici 3rd Anniversary WOD)
Teams of 4 (any combination)
Metcon (Time)
300 Synchronized Burpees
with
100m Farmer Carry 53/35
26 BP Overhead Lunges 15/10
13 Calorie Row
3 athletes working at all times, 1 resting
Score is time to complete the burpees

CrossFit

2016-11-18

ANNOUNCEMENT!!

Track WOD: Reminder that we are having our Track WOD on 11-12-16, 9:30-11:30, at Coronado High School. Make sure you mark your calendars.

CFVVV Anniversary: Don't forget we are having our anniversary celebration on 11-19-16. There will be a fun WOD followed by Potluck.
"Gotta Buy-In"
Bench Press (5-5-5-5-5)
Metcon (Time)
Buy-In:
50 AbMat Sit-Ups

- then -

3 Rounds for Time of:
400m MedBall Run (20/14)
15 Thrusters (95/65)
20 Box Jumps (24/20)

CrossFit

2016-11-17

ANNOUNCEMENT!!

Track WOD: Reminder that we are having our Track WOD on 11-12-16, 9:30-11:30, at Coronado High School. Make sure you mark your calendars.

CFVVV Anniversary: Don't forget we are having our anniversary celebration on 11-19-16. There will be a fun WOD followed by Potluck.
"Rounds and Reps"
Push Jerk (2-2-2-2)
90% of 1RM
Metcon (AMRAP - Rounds and Reps)
AMRAP in 9 Minutes:
10 Hang Clean (155/105)
10 HSPU

CrossFit

2016-11-16

ANNOUNCEMENT!!

Track WOD: Reminder that we are having our Track WOD on 11-12-16, 9:30-11:30, at Coronado High School. Make sure you mark your calendars.

CFVVV Anniversary: Don't forget we are having our anniversary celebration on 11-19-16. There will be a fun WOD followed by Potluck.
"200"
Metcon (AMRAP - Reps)
2 Rounds
90sec Sled Push (90/60)
80ft as many times as possible
(30 sec rest)
Metcon (Time)
4 Rounds For Time of:
30 DU
15 Front Squats (135/95)
5 BMU

CrossFit

2016-11-15

ANNOUNCEMENT!!

Track WOD: Reminder that we are having our Track WOD on 11-12-16, 9:30-11:30, at Coronado High School. Make sure you mark your calendars.

CFVVV Anniversary: Don't forget we are having our anniversary celebration on 11-19-16. There will be a fun WOD followed by Potluck.
"Bars and Rings"
Snatch Pull (1-1-1-1-1)
1 Snatch Pull + 1 Squat Snatch
90% of 1RM
Metcon (Time)
For Time:
21-15-9
Bar-Facing Burpees
Deadlifts (225/155)
Ring Dips

CrossFit

2016-11-14

ANNOUNCEMENT!!

Track WOD: Reminder that we are having our Track WOD on 11-12-16, 9:30-11:30, at Coronado High School. Make sure you mark your calendars.

CFVVV Anniversary: Don't forget we are having our anniversary celebration on 11-19-16. There will be a fun WOD followed by Potluck.
"Odds and Evens"
Front Squat (2-2-2-2)
90% of 1RM
Metcon (AMRAP - Rounds)
EMOM for 12 minutes:
Odd:
10 Strict Press (95/65)
10 KB Swings (53/35)

Even:
10 Back Rack Lunges (95/65)
10 Pull Ups

CrossFit

2016-11-13

ANNOUNCEMENT!!

Track WOD: Reminder that we are having our Track WOD on 11-12-16, 9:30-11:30, at Coronado High School. Make sure you mark your calendars.

CFVVV Anniversary: Don't forget we are having our anniversary celebration on 11-19-16. There will be a fun WOD followed by Potluck.
"21 Guns"
"21 Guns" (AMRAP - Rounds and Reps)
21min AMRAP of:
400m Run
21 Push-Ups
21 Box Jumps (24/20)
15 Burpees
9 Pull-Ups
This WOD, created for "WOD With Warriors," as a functional fitness tribute workout held twice a year on Veterans and Memorial Day in the US - "to honor our Nation's’ Warriors, past, present and future." The 21-minute workout and 21 repetitions signify a 21-gun salute, with an exercise for each of the five Branches of the Military. A 21 Gun Salute is the US' highest display of honor, appropriately reserved for Fallen troops on Memorial Day.

WOD with Warriors supports Team Red, White and Blue, whose mission is to enrich the lives of America’s veterans by connecting them to their communities through physical and social activity.

CrossFit

2016-11-11

ANNOUNCEMENT!!

Track WOD: Reminder that we are having our Track WOD on 11-12-16, 9:30-11:30, at Coronado High School. Make sure you mark your calendars.

CFVVV Anniversary: Don't forget we are having our anniversary celebration on 11-19-16. There will be a fun WOD followed by Potluck.
"Three Wise Men"
Bench Press (5-5-5-5-5)
Increase weight w/ each set
Three Wise Men Tribute (3 Rounds for reps)
“Jeremy”
Complete as many rounds and reps as possible in 4 minutes of:
5 Hang Squat Snatch (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)
10 Burpees Over the Barbell

Rest 2 minutes, and then…

“Ben”
Complete as many rounds and reps as possible in 4 minutes of:
10 Power Cleans (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)
20 Pull-Ups

Rest 2 minutes, and then…

“Beau”
Complete as many rounds and reps as possible in 4 minutes of:
15 Box Jump-Overs (Elite & RX = 24”/20”; Scaled – 24”/20” Step-Overs Allowed)
30 Wall Ball Shots (Elite & RX = 20/14 lbs; Scaled – 14/8 lbs)
To learn more about Three Wise Men Tribute click here

CrossFit

2016-11-10

ANNOUNCEMENT!!

Track WOD: Reminder that we are having our Track WOD on 11-12-16, 9:30-11:30, at Coronado High School. Make sure you mark your calendars.

CFVVV Anniversary: Don't forget we are having our anniversary celebration on 11-19-16. There will be a fun WOD followed by Potluck.
"Heavy Handed"
Push Jerk (2-2-2-2)
@ 80% of 1RM
Metcon (Time)
4 Rounds For Time:
9 Deadlifts (255/165)
12 HSPU
21 DU

CrossFit

2016-11-09

ANNOUNCEMENT!!

Track WOD: Reminder that we are having our Track WOD on 11-12-16, 9:30-11:30, at Coronado High School. Make sure you mark your calendars.

CFVVV Anniversary: Don't forget we are having our anniversary celebration on 11-19-16. There will be a fun WOD followed by Potluck.
"Run, Press, Swing, Squat"
Metcon (AMRAP - Reps)
60sec Bike (Cal)
(30sec rest)
40sec Bike (Cal)
(30sec rest)
20sec Bike (Cal)
Metcon (Time)
2 Rounds for Time:
800m Run
20 Push Press (115/75)
20 KB Swings (53/35)
20 OHS (115/75)

CrossFit

2016-11-08

ANNOUNCEMENT!!

Track WOD: Reminder that we are having our Track WOD on 11-12-16, 9:30-11:30, at Coronado High School. Make sure you mark your calendars.

CFVVV Anniversary: Don't forget we are having our anniversary celebration on 11-19-16. There will be a fun WOD followed by Potluck.
"Core Shoulders"
Squat Snatch (2-2-2-2)
@ 80% of 1RM
Metcon (Time)
For Time:
3 Rounds of:
20 AbMat Sit-Ups
15 T2B

- then -

3 Rounds of:
20 DB Snatches (50/35)
15 Ring Dips

CrossFit

2016-11-06

ANNOUNCEMENT!!

Track WOD: Reminder that we are having our Track WOD on 11-12-16, 9:30-11:30, at Coronado High School. Make sure you mark your calendars.

CFVVV Anniversary: Don't forget we are having our anniversary celebration on 11-19-16. There will be a fun WOD followed by Potluck.
"Artie"
Artie (AMRAP - Rounds)
Complete as many rounds as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 squats
5 pull-ups
10 thrusters, 95 lb.
Police Officer Arthur “Artie” Lopez, 29, of Babylon Village, New York, was killed in the line of duty on Oct. 23, 2012. Officer Lopez, a decorated eight-year veteran of the force, was serving on the Emergency Services Unit at the Nassau County Police Department at the time of his death. He kept himself in peak physical condition for the job as a member of CrossFit Merrick in Bellmore, New York. Fran and Cindy were among his favorite workouts.

He is survived by his sister, Charo; and parents, Alfonso and Mirella.
To learn more about Artie click here

CrossFit

2016-11-05

ANNOUNCEMENT!!

Track WOD: Reminder that we are having our Track WOD on 11-12-16, 9:30-11:30, at Coronado High School. Make sure you mark your calendars.

CFVVV Anniversary: Don't forget we are having our anniversary celebration on 11-19-16. There will be a fun WOD followed by Potluck.
"POWER & GRACE"
Teams of 2, MM/FF
Metcon (AMRAP - Rounds and Reps)
"Power"
10 min to find heaviest single in clean complex
1 clean + 1 hang clean
(Score is the total of both athlete)
4 min rest followed by
"Grace"
10 rounds total (each will do 1 movement and rotating thru them)
2 rope climbs
6 HSPU
100m sprint
(Score is total time)

CrossFit

2016-11-04

ANNOUNCEMENT!!

Olympic Lifting: New four week cycle starts 10-31-16. Make sure you get your new sheets printed out.

Track WOD: Reminder that we are having our Track WOD on 11-12-16, 9:30-11:30, at Coronado High School. Make sure you mark your calendar.
"Squats to Push"
Bench Press (5-5-5-5-5)
Metcon (AMRAP - Rounds and Reps)
12min AMRAP:
3 Squat Cleans (185/105)
9 Wall Balls (20/14)
12 Hand Release Push-Ups

CrossFit

2016-11-03

ANNOUNCEMENT!!

Olympic Lifting: New four week cycle starts 10-31-16. Make sure you get your new sheets printed out.

Track WOD: Reminder that we are having our Track WOD on 11-12-16, 9:30-11:30, at Coronado High School. Make sure you mark your calendar.
"Go Unbroken"
Push Jerk (3-3-3-3)
75% of 1RM
Metcon (Time)
7 Rounds for Time:
6 C2B Pull-Ups
7 Snatches (115/75)
8 Deadlifts (115/75)

CrossFit

2016-11-02

ANNOUNCEMENT!!

Olympic Lifting: New four week cycle starts 10-31-16. Make sure you get your new sheets printed out.

Track WOD: Reminder that we are having our Track WOD on 11-12-16, 9:30-11:30, at Coronado High School. Make sure you mark your calendar.
"175 Reps"
Metcon (Time)
For Time:
200m Run
20cal Bike
2x 80ft Sled Push (90/60)
Metcon (Time)
For Time:
50cal Row
25 S2OH (135/95)
25 Ring Dips
25 Burpee Box Jump Overs (24/20)
50 AbMat Sit-Ups

CrossFit

2016-11-01

ANNOUNCEMENT!!

Olympic Lifting: New four week cycle starts 10-31-16. Make sure you get your new sheets printed out.

Track WOD: Reminder that we are having our Track WOD on 11-12-16, 9:30-11:30, at Coronado High School. Make sure you mark your calendar.
"Jumping Lunges"
Snatch Pull (2-2-2-2-2)
1 Snatch Pull + 1 Squat Snatch
75% of 1RM
Metcon (AMRAP - Rounds and Reps)
10min AMRAP:
30 DU
20 OHL (95/65)

CrossFit

2016-10-31

"Run to Swing"
Front Squat (5-5-5-5-5)
75% of 1RM
Metcon (Time)
4 Rounds for Time:
400m Run
21 KB Swings (53/35)
12 T2B

CrossFit

2016-10-30

"Running w/ Annie"
"Running w/ Annie" (Time)
For Time:
50-40-30-20-10
Double Unders
AbMat Sit-Ups

400m Run after each Round

CrossFit

2016-10-29

CFVVV Halloween Partner Beatdown
Teams of 2, MM / FF
Main WOD
Metcon (Time)
"Power and Speed"
70 Squats 115/75
1 athlete OH, 1 athlete Front
70 Burpees over the bar
Sprint relay, 1 athlete at a time
50m
100m
150m
150m
100m
50m
70 ground to OH 115/75
1 athlete snatch, 1 athlete clean
70 KB swings (American) 53/35
17 min cap
Top 3 Teams each (male/female)
Metcon (Time)
“Slow is Smooth, Smooth is Fast”
2 rounds alternating (each will do full round 2x)
21 Wallball 20/14
15 cal row
9 box jump over
5 min cap

CrossFit

2016-10-28

"Mental Toughness"
Bench Press (5-5-5-5-5)
Metcon (Time)
For Time:
21-15-9-6 of:
Deadifts (155/105)
Front Squats (155/105)
Ring Dips

CrossFit

2016-10-26

ANNOUNCEMENTS!!

Make sure to sign up for the "Halloween Team Beatdown." The sign up sheet is on the front desk. The more competitors sign up the more fun this event will be. There will be prizes and bragging rights. Deadline for signing up is Wednesday 10/26.

Tentatively, it will be teams of 3. There will be a 18 min WOD, then top teams (3 or 6, depending on the turn out) will do a 6 min WOD for the prizes.
"Walls, Bars & Boxes"
Metcon (Time)
For Time:
20 Cal Bike
40 Cal Row
80ft Sled Push (90/60)
Metcon (Time)
4 Rounds for Time:
22 Wall Balls (20/14)
16 T2B
12 Burpee Box Jumps (24/20)

CrossFit

2016-10-25

ANNOUNCEMENTS!!

Make sure to sign up for the "Halloween Team Beatdown." The sign up sheet is on the front desk. The more competitors sign up the more fun this event will be. There will be prizes and bragging rights. Deadline for signing up is Wednesday 10/26.

Tentatively, it will be teams of 3. There will be a 18 min WOD, then top teams (3 or 6, depending on the turn out) will do a 6 min WOD for the prizes.
"12min Running Clock"
Push-ups
Max Reps
Metcon (AMRAP - Rounds and Reps)
AMRAP in 5min of:
20 DU
10 Push Press (115/75)
Metcon (AMRAP - Rounds and Reps)
AMRAP in 5min of :
40 DU
10 HSPU

CrossFit

2016-10-24

ANNOUNCEMENTS!!

Make sure to sign up for the "Halloween Team Beatdown." The sign up sheet is on the front desk. The more competitors sign up the more fun this event will be. There will be prizes and bragging rights. Deadline for signing up is Wednesday 10/26.

Tentatively, it will be teams of 3. There will be a 18 min WOD, then top teams (3 or 6, depending on the turn out) will do a 6 min WOD for the prizes.
"Buy-In For Time"
Front Squat (3-3-3-3)
75% of 1RM
Metcon (AMRAP - Reps)
2min AMRep of:
Back Squats (135/95)
Metcon (Time)
For Time:
21 Cleans (135/95)
21 C2B Pull-Ups
15 Cleans (155/105)
15 C2B Pull-Ups
9 Cleans (185/115)
9 C2B Pull-Ups

CrossFit

2016-10-23

ANNOUNCEMENTS!!

Make sure to sign up for the "Halloween Team Beatdown." The sign up sheet is on the front desk. The more competitors sign up the more fun this event will be. There will be prizes and bragging rights. Deadline for signing up is Wednesday 10/26.

Tentatively, it will be teams of 3. There will be a 18 min WOD, then top teams (3 or 6, depending on the turn out) will do a 6 min WOD for the prizes.
"Blake"
Blake (Time)
4 Rounds for time of:
100' Walking lunge, 45lb plate overhead
30 Box jumps, 24''
20 Wall-Ball Shots, 20#
10 Handstand push-ups
In honor of U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, was killed September 21, 2010
To learn more about Blake click here

CrossFit

2016-10-22

ANNOUNCEMENTS!!

Final week of the Challenge. It is a sprint to the finish, give it all you got guys. Make sure you get all of your nutrition journal updated and all of your challenge WOD scores are logged with your coaches so you get credit for them.

Olympic Lifting - Daily Oly WOD'S are now on Wodify. Make sure you are signing in and logging in your numbers. If you're coming for Oly Class, you MUST do the Warm Up listed on your Oly Sheet and/or Wodify (unless you did the CF WOD @ 5PM).
Partner WOD "Four X Four"
Teams of 2, MMFF
Metcon (Time)
4 rounds of
16 KB swings 53/35
16 Burpee box jump over 24/20
Then
Run 4x400m relay, 1 partner run/1partner rest (Each athlete runs 400m 2x)
Row 4x400m relay, 1 partner row/1partner rest
(Each athlete rows 400m 2x)
Then
4 rounds of
16 Deadlifts 225/155
16 Toes to bar

CrossFit

2016-10-21

ANNOUNCEMENTS!!

Final week of the Challenge. It is a sprint to the finish, give it all you got guys. Make sure you get all of your nutrition journal updated and all of your challenge WOD scores are logged with your coaches so you get credit for them.

Olympic Lifting - Daily Oly WOD'S are now on Wodify. Make sure you are signing in and logging in your numbers. If you're coming for Oly Class, you MUST do the Warm Up listed on your Oly Sheet and/or Wodify (unless you did the CF WOD @ 5PM).
"EMOM Frenzy"
Back Squat (5-5-5-5-5)
Metcon (AMRAP - Rounds)
EMOM for 20min:
Min 1: Cal Bike (16/12)
Min 2: 14 OH Lunges (95/65)
Min 3: 10 DB Shoulder 2 OH (50/35)
Min 4: 40 DU

CrossFit

2016-10-20

ANNOUNCEMENTS!!

Final week of the Challenge. It is a sprint to the finish, give it all you got guys. Make sure you get all of your nutrition journal updated and all of your challenge WOD scores are logged with your coaches so you get credit for them.

Olympic Lifting - Daily Oly WOD'S are now on Wodify. Make sure you are signing in and logging in your numbers. If you're coming for Oly Class, you MUST do the Warm Up listed on your Oly Sheet and/or Wodify (unless you did the CF WOD @ 5PM).
"Lift. Jump. Squat"
Push Jerk (3-3-3-3)
85% of 1RM
Metcon (Time)
4 Rounds for Time:
10 Deadlifts (225/155)
12 Burpees Over the Bar
14 KB Goblet Squats (53/35)

CrossFit

2016-10-19

ANNOUNCEMENTS!!

Final week of the Challenge. It is a sprint to the finish, give it all you got guys. Make sure you get all of your nutrition journal updated and all of your challenge WOD scores are logged with your coaches so you get credit for them.

Olympic Lifting - Daily Oly WOD'S are now on Wodify. Make sure you are signing in and logging in your numbers. If you're coming for Oly Class, you MUST do the Warm Up listed on your Oly Sheet and/or Wodify (unless you did the CF WOD @ 5PM).
"Chip Away"
250m Row (Time)
250m Row (Time)
250m Row (Time)
Metcon (Time)
For Time:
50 AbMat Sit-Ups
40 KB Swings (53/35)
30 T2B
20 Power Cleans (155/105)
10 Ring MU

CrossFit

2016-10-18

ANNOUNCEMENTS!!

Final week of the Challenge. It is a sprint to the finish, give it all you got guys. Make sure you get all of your nutrition journal updated and all of your challenge WOD scores are logged with your coaches so you get credit for them.

Olympic Lifting - Daily Oly WOD'S are now on Wodify. Make sure you are signing in and logging in your numbers. If you're coming for Oly Class, you MUST do the Warm Up listed on your Oly Sheet and/or Wodify (unless you did the CF WOD @ 5PM).
"Snatch, Jump & Push"
Squat Snatch (3-3-3-3)
85% of 1RM
Metcon (AMRAP - Rounds and Reps)
AMRAP in 9min of:
8 Squat Snatches (115/75)
12 Box Jumps (24/20)
16 Push-Ups

CrossFit

2016-10-17

"Gilmore"
Front Squat (3-3-3-3)
85% of 1RM
Metcon (Time)
3 Rounds for Time:
400m Run
12 Pull Ups
15 Thrusters (95/65)

Cash Out:
50 Wall Balls (20/14)

CrossFit

2016-10-16

ANNOUNCEMENTS!!

We would like to say farewell to one of our members, Kristen Kostis. She is moving to be close to her biological family. We wish her the best in sunny Florida. She will be missed by her CFVVV Family.

Olympic Lifting - Daily Oly WOD'S are now on Wodify. Make sure you are signing in and logging in your numbers. If you're coming for Oly Class, you MUST do the Warm Up listed on your Oly Sheet and/or Wodify (unless you did the CF WOD @ 5PM).
"Klepto"
Klepto (Time)
4 Rounds for time of:
27 Box Jumps, 24"
20 Burpees
11 Squat Cleans, 145#
In honor of U.S. Air Force Major David "Klepto" L. Brodeur, 34, of Auburn, Massachusetts, died on April 27, 2011
To learn more about Klepto click here

CrossFit

2016-10-14

ANNOUNCEMENTS!!

Olympic Lifting - Daily Oly WOD'S are now on Wodify. Make sure you are signing in and logging in your numbers. If you're coming for Oly Class, you MUST do the Warm Up listed on your Oly Sheet and/or Wodify (unless you did the CF WOD @ 5PM).

Demand More Of Yourself Challenge - Only two more weeks left. How close are you to your goal? Let's stay focused and keep our eyes on the prize.
"Quick and Painless"
Deadlift (5-5-5-5-5)
Metcon (Time)
5 Rounds For Time of:
4 MU
8 HSPU
200m Ball Run (20/14)

CrossFit

2016-10-13

ANNOUNCEMENTS!!

Olympic Lifting - Daily Oly WOD'S are now on Wodify. Make sure you are signing in and logging in your numbers. If you're coming for Oly Class, you MUST do the Warm Up listed on your Oly Sheet and/or Wodify (unless you did the CF WOD @ 5PM).

Demand More Of Yourself Challenge - Only two more weeks left. How close are you to your goal? Let's stay focused and keep our eyes on the prize.
"Keep Holding On..."
Push Jerk (3-3-3-3)
80% of 1RM
Metcon (AMRAP - Rounds and Reps)
AMRAP for 10 minutes:
5 OHS (135/95)
10 T2B

CrossFit

2016-10-12

ANNOUNCEMENTS!!

Olympic Lifting - Daily Oly WOD are now on Wodify. Make sure you sign in and log your numbers. If you're coming for Oly Class, you must do the Warm Up listed on your Oly Sheet and/or Wodify (unless you did the CF WOD @ 5PM).

Demand More Of Yourself Challenge - Only two more weeks left. How close are you to your goal? Let's stay focused and keep our eyes on the price.
"Sit. Swing. Jump. Toss"
Metcon (Time)
For Time:
Buy-In:
50 cal Row
-then-
4 Rounds of:
15 KB Swings (53/35)
15 Box Jumps
15 Wall Ball (20/14)

CrossFit

2016-10-11

ANNOUNCEMENTS!!

Olympic Lifting - Daily Oly WOD are now on Wodify. Make sure you sign in and log your numbers. If you're coming for Oly Class, you must do the Warm Up listed on your Oly Sheet and/or Wodify (unless you did the CF WOD @ 5PM).

Demand More Of Yourself Challenge - Only two more weeks left. How close are you to your goal? Let's stay focused and keep our eyes on the price.
"Pulling Double"
Snatch Pull (1-1-1-1-1)
Snatch Pull + Squat Snatch
80% of 1RM
Metcon (Time)
For Time:
21-15-9
Deadlift (275/185)
C2B Pull-Ups

CrossFit

2016-10-10

ANNOUNCEMENTS!!

New Oly cycle starts on 10-03-16, the WOD will be on Wodify. Make sure you sign in and log your numbers. Pick up your new sheet before your 1st Oly class

Demand More Of Yourself Challenge - We are halfway into the challenge. Stay focused, keep your eyes on your goal.
"Beat the Clock"
Front Squat (5-5-5)
80% of 1RM
Metcon (Time)
For Time:
10-1
Hang Power Clean (155/105)
EMOM 4 Burpees over the Bar

CrossFit

2016-10-09

ANNOUNCEMENTS!!

New Oly cycle starts on 10-03-16, the WOD will be on Wodify. Make sure you sign in and log your numbers. Pick up your new sheet before your 1st Oly class

Demand More Of Yourself Challenge - We are halfway into the challenge. Stay focused, keep your eyes on your goal.
"Griff"
Griff (Time)
For Time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards
In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad.
To learn more about Griff click here

CrossFit

2016-10-07

ANNOUNCEMENTS!!

New Oly cycle starts on 10-03-16, the WOD will be on Wodify. Make sure you sign in and log your numbers. Pick up your new sheet before your 1st Oly class

Demand More Of Yourself Challenge - We are halfway into the challenge. Stay focused, keep your eyes on your goal.
"Run. Dip. Push. Climb"
Deadlift (5-5-5-5-5)
Metcon (Time)
For Time:
100m Ball Run (30/20)
10 HSPU
10 Ring Dips
1 Rope Climb
200m Ball Run (30/20)
9 HSPU
11 Ring Dips
1 Rope Climb
400m Ball Run (30/20)
8 HSPU
12 Ring Dips
1 Rope Climb
800m ball Run (30/20)
*1 rope climb = 3 strict chin over the bar, 6 keeping chin over the bar

CrossFit

2016-10-06

ANNOUNCEMENTS!!

New Oly cycle starts on 10-03-16, the WOD will be on Wodify. Make sure you sign in and log your numbers. Pick up your new sheet before your 1st Oly class

Demand More Of Yourself Challenge - We are halfway into the challenge. Stay focused, keep your eyes on your goal.
"42-30-18..."
Power Snatch (1-1-1-1-1)
1 Power Snatch + 1 Squat Snatch
75% of 1RM
Metcon (Time)
For Time:
21 Power Snatches (115/75)
21 Pull Ups
15 Overhead Squats (115/75)
15 C2B
9 Squat Snatches (115/75)
9 Bar Muscle Ups

CrossFit

2016-10-05

ANNOUNCEMENTS!!

New Oly cycle starts on 10-03-16, the WOD will be on Wodify. Make sure you sign in and log your numbers. Pick up your new sheet before your 1st Oly class

Demand More Of Yourself Challenge - We are halfway into the challenge. Stay focused, keep your eyes on your goal.
"15 minutes at the Bar..."
Metcon (AMRAP - Rounds and Reps)
AMRAP in 5min
10 Deadlifts (135/95)
10 Hang Clean (135/95)
10 Front Squats (135/95)

- 1 min Rest -
Metcon (AMRAP - Rounds and Reps)
AMRAP in 5min
7 Deadlifts (155/105)
7 Hang Clean (155/105)
7 Front Squat (155/105)

- 1 min Rest -
Metcon (AMRAP - Rounds and Reps)
AMRAP in 5min
4 Deadlifts (185/115)
4 Hang Clean (185/115)
4 Front squat (185/115)

CrossFit

2016-10-04

ANNOUNCEMENTS!!

New Oly cycle starts on 10-03-16, the WOD will be on Wodify. Make sure you sign in and log your numbers. Pick up your new sheet before your 1st Oly class

Demand More Of Yourself Challenge - We are halfway into the challenge. Stay focused, keep your eyes on your goal.
"We AMRep..."
Push Jerk (3-3-3-3)
75% of 1RM
Metcon (AMRAP - Reps)
3 rounds AMRep of:
1 min Cal Bike
1 min DB Step Ups (50/35) on (24/20)
1 min Box Jumps (24/20)
1 min Wall Balls (20/14)
1 min KB Swings (53/35)
1 min Rest

CrossFit

2016-10-03

ANNOUNCEMENTS!!

Olympic Weightlifting - new cycle of Oly Programing will begin Monday, 10/02/16. Make sure you come to Oly Classes on MWF @ 6pm. We highly recommend it to those athletes who want to improve their lifting techniques and increase their maxes.

Demand More Of Yourself Challenge - We are halfway into the challenge. We want to know how you're doing. Make sure you are reaching out to your coaches and teammates for questions and support. Give your coaches feedback so we know how we can help you achieve your goals
"Shoulder Over Dubs"
Front Squat (5-4-3-3)
75% of 1RM
Metcon (Time)
For Time:
16 Shoulder 2 OH (115/75)
16 Burpees Over the Bar
20 DU
14 Shoulder 2 OH (115/75)
14 Burpees Over the Bar
20 DU
12 Shoulder 2 OH (115/75)
12 Burpees Over the Bar
20 DU
10 Shoulder 2 OH (115/75)
10 Burpees Over the Bar
20 DU
8 Shoulder 2 OH (115/75)
8 Burpees Over the Bar
20 DU

CrossFit

2016-10-02

ANNOUNCEMENTS!!

Olympic Weightlifting - new cycle of Oly Programing will begin Monday, 10/02/16. Make sure you come to Oly Classes on MWF @ 6pm. We highly recommend it to those athletes who want to improve their lifting techniques and increase their maxes.

Demand More Of Yourself Challenge - We are halfway into the challenge. We want to know how you're doing. Make sure you are reaching out to your coaches and teammates for questions and support. Give your coaches feedback so we know how we can help you achieve your goals
"Loredo"
Loredo (Time)
6 Rounds for time of:
24 Squats
24 Push-ups
24 Walking Lunge Steps
400m Run
In honor of U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, was killed on June 24, 2010
To learn more about Loredo click here

CrossFit

2016-10-01

ANNOUNCEMENTS!!

Olympic Weightlifting - new cycle of Oly Programing will begin Monday, 10/02/16. Make sure you come to Oly Classes on MWF @ 6pm. We highly recommend it to those athletes who want to improve their lifting techniques and increase their maxes.

Demand More Of Yourself Challenge - We are halfway into the challenge. We want to know how you're doing. Make sure you are reaching out to your coaches and teammates for questions and support. Give your coaches feedback so we know how we can help you achieve your goals
"Dumbbells All The Way"
Teams of 2 (MM/FF)
Metcon (Time)
For time - 30 min cap
400m partner run w/ plate 45/25
80 1 arm DB snatches, alternating arm 50/30
60 DB squat clean 50/30
40 DB push press 50/30
20 1 arm DB OH squat 50/30
200m partner run w/ plate 45/25
20 1 arm DB OH squat 50/30
40 DB push press 50/30
60 DB squat clean 50/30
80 1 arm DB snatches, alternating arm 50/30
400m partner run w/ plate 45/25

CrossFit

2016-09-30

BOX BRIEFS!!!

- We are slowly continuing to migrate our payment system over from MindBody to Wodify. Everyone should have updated their payment information into Wodify. If you haven't done so, plase do so as soon as possible. Memberships will be frozen if payment information isn't updated.

- If you are interested in being profiled in our "Before/After" feature on our website, please forward a "before" and "after" photo to your coaches at info@crossfitvenividivici.com, along with a short bio of yourself and what motivated you to make a change!!
"210 Reps"
Bench Press (5-5-5-5-5)
Metcon (Time)
3 Rounds for Time of:
30 Wall Ball (20/14)
10 Clean and Jerk (135/95)
30 AbMat Sit Ups

CrossFit

2016-09-29

BOX BRIEFS!!!

- We are slowly continuing to migrate our payment system over from MindBody to Wodify. Everyone should have updated their payment information into Wodify. If you haven't done so, plase do so as soon as possible. Memberships will be frozen if payment information isn't updated.

- If you are interested in being profiled in our "Before/After" feature on our website, please forward a "before" and "after" photo to your coaches at info@crossfitvenividivici.com, along with a short bio of yourself and what motivated you to make a change!!
"Odds and Evens"
Push Jerk (3-3-3-3)
80% of 1RM
Metcon (AMRAP - Rounds)
EMOM for 12 minutes:
Odd:
5 Hang Squat Snatches (135/95)
Even:
Max Ring MU

CrossFit

2016-09-28

BOX BRIEFS!!!

- We are slowly continuing to migrate our payment system over from MindBody to Wodify. Everyone should have updated their payment information into Wodify. If you haven't done so, plase do so as soon as possible. Memberships will be frozen if payment information isn't updated.

- If you are interested in being profiled in our "Before/After" feature on our website, please forward a "before" and "after" photo to your coaches at info@crossfitvenividivici.com, along with a short bio of yourself and what motivated you to make a change!!
"Biking to the Bar"
500m Row (Time)
Max Effort 500m Row
500m Row (Time)
Max Effort 500m Row
Metcon (Time)
Buy-In:
20 cal on bikes

-then-

10 bar facing Burpees
40 OHL (115/75)
10 bar facing Burpees
30 SDLHP (115/75)
10 bar facing Burpees
20 Shoulder Press (115/75)
10 bar facing Burpees

CrossFit

2016-09-27

BOX BRIEFS!!!

- We are slowly continuing to migrate our payment system over from MindBody to Wodify. Everyone should have updated their payment information into Wodify. If you haven't done so, plase do so as soon as possible. Memberships will be frozen if payment information isn't updated.

- If you are interested in being profiled in our "Before/After" feature on our website, please forward a "before" and "after" photo to your coaches at info@crossfitvenividivici.com, along with a short bio of yourself and what motivated you to make a change!!
"Dubs and Swings"
Squat Snatch (3-3-3-3)
80% of 1RM
w/ 1sec pause at the bottom of knee.
Metcon (AMRAP - Rounds and Reps)
9min AMRAP of:
30 DU (unbroken increments of 10)
15 KB Swings (53/35)

CrossFit

2016-09-26

BOX BRIEFS!!!

- We are slowly continuing to migrate our payment system over from MindBody to Wodify. Everyone should have updated their payment information into Wodify. If you haven't done so, plase do so as soon as possible. Memberships will be frozen if payment information isn't updated.

- If you are interested in being profiled in our "Before/After" feature on our website, please forward a "before" and "after" photo to your coaches at info@crossfitvenividivici.com, along with a short bio of yourself and what motivated you to make a change!!
"Run 2 Thrust"
Front Squat (3-3-3-3)
80% of 1RM
Tempo of 3-2-3
Metcon (Time)
4 Rounds for Time of:
400m Run
10 T2B
10 Thrusters (95/65)

CrossFit

2016-09-25

BOX BRIEFS!!!

- We are slowly continuing to migrate our payment system over from MindBody to Wodify. Everyone should have updated their payment information into Wodify. If you haven't done so, plase do so as soon as possible. Memberships will be frozen if payment information isn't updated.

- If you are interested in being profiled in our "Before/After" feature on our website, please forward a "before" and "after" photo to your coaches at info@crossfitvenividivici.com, along with a short bio of yourself and what motivated you to make a change!!
"Bradley"
Bradley (Time)
10 Rounds for time of:
100m Sprint
10 Pull-ups
100m Sprint
10 Burpees
Rest 30 seconds
In honor of U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, Illinois, was killed on January 3, 2010
To learn more about Bradley click here

CrossFit

2016-09-24

BOX BRIEFS!!!

- We are slowly continuing to migrate our payment system over from MindBody to Wodify. Everyone should have updated their payment information into Wodify. If you haven't done so, plase do so as soon as possible. Memberships will be frozen if payment information isn't updated.

- If you are interested in being profiled in our "Before/After" feature on our website, please forward a "before" and "after" photo to your coaches at info@crossfitvenividivici.com, along with a short bio of yourself and what motivated you to make a change!!
Team WOD "Get It Together"
Teams of 4 - 2M, 2F
Metcon (AMRAP - Rounds and Reps)
For 22 min

20 KB Swings 53/35
20 Push Ups
20 KB Goblet Squats 53/35
200m Sprints
All movements are synchronized
1st pair of MF will perform KB swings, push ups and goblet squats.
They then tag their teammates before starting the 200m sprints.
2nd pair will then start with the KB swings, push ups and goblet squats.
If 1st pair comes back from the run before 2nd pair can finish, they rest and wait to be tag by their teammates.

CrossFit

2016-09-23

BOX BRIEFS!!!

- We are slowly continuing to migrate our payment system over from MindBody to Wodify. Everyone should have updated their payment information into Wodify. If you haven't done so, plase do so as soon as possible. Memberships will be frozen if payment information isn't updated.

- If you are interested in being profiled in our "Before/After" feature on our website, please forward a "before" and "after" photo to your coaches at info@crossfitvenividivici.com, along with a short bio of yourself and what motivated you to make a change!!
"Triple the Fun..."
Bench Press (5-5-5-5-5)
Metcon (AMRAP - Rounds and Reps)
15 min AMRAP
(w/ a running clock)

At the 0:00 - 5:00
AMRAP 5min:
10 Squat Cleans (135/95)
10 Burpees over the Bar
Metcon (AMRAP - Rounds and Reps)
At the 5:00 - 10:00
AMRAP 5min:
8 Squat Cleans (155/105)
8 Burpee over the Bar
Metcon (AMRAP - Rounds and Reps)
At the 10:00-15:00
AMRAP 5min:
6 Squat Cleans  (185/115)
6 Burpee over the Bar

CrossFit

2016-09-21

BOX BRIEFS!!!

- We are slowly continuing to migrate our payment system over from MindBody to Wodify. Everyone should have updated their payment information into Wodify. If you haven't done so, plase do so as soon as possible. Memberships will be frozen if payment information isn't updated.

- If you are interested in being profiled in our "Before/After" feature on our website, please forward a "before" and "after" photo to your coaches at info@crossfitvenividivici.com, along with a short bio of yourself and what motivated you to make a change!!
"From Row to Run..."
Metcon (Time)
30cal Bike
Metcon (Time)
30cal Bike
Metcon (Time)
Buy in: 500m Row
- then -
4 Rounds of:
14 Ring Dips
12 Strict Shoulder Press (75/55)
10 Toes 2 Bar
- then -
Cash-Out: 400m Run

CrossFit

2016-09-20

BOX BRIEFS!!!

- We are slowly continuing to migrate our payment system over from MindBody to Wodify. Everyone should have updated their payment information into Wodify. If you haven't done so, plase do so as soon as possible. Memberships will be frozen if payment information isn't updated.

- If you are interested in being profiled in our "Before/After" feature on our website, please forward a "before" and "after" photo to your coaches at info@crossfitvenividivici.com, along with a short bio of yourself and what motivated you to make a change!!
"Lift. Jump. Throw..."
Push Jerk (3-3-3-3)
75% of 1RM
Metcon (AMRAP - Rounds and Reps)
AMRAP in 12min of:
15 Deadlifts (225/155)
18 Box Jumps (24/20)
21 Wall Balls (20/14)

CrossFit

2016-09-19

BOX BRIEFS!!!

- We are slowly continuing to migrate our payment system over from MindBody to Wodify. Everyone should have updated their payment information into Wodify. If you haven't done so, plase do so as soon as possible. Memberships will be frozen if payment information isn't updated.

- If you are interested in being profiled in our "Before/After" feature on our website, please forward a "before" and "after" photo to your coaches at info@crossfitvenividivici.com, along with a short bio of yourself and what motivated you to make a change!!
"Over Your Head..."
Front Squat (3-3-3-3)
75% of 1RM
3-2-1 tempo
Metcon (Time)
5 Rounds for Time:
6 Hang Power Snatch (95/65)
9 OHS (95/65)
12 Pull Ups

CrossFit

2016-09-18

BOX BRIEFS!!!

- We are slowly continuing to migrate our payment system over from MindBody to Wodify. Everyone should have updated their payment information into Wodify. If you haven't done so, plase do so as soon as possible. Memberships will be frozen if payment information isn't updated.

- If you are interested in being profiled in our "Before/After" feature on our website, please forward a "before" and "after" photo to your coaches at info@crossfitvenividivici.com, along with a short bio of yourself and what motivated you to make a change!!
"Lucy"
"Lucy" (Time)
5 Rounds for Time of:
5 Pull-Ups
10 Burpees
400m Run

CrossFit

2016-09-17

BOX BRIEFS!!!

- We are slowly continuing to migrate our payment system over from MindBody to Wodify. Everyone should have updated their payment information into Wodify. If you haven't done so, plase do so as soon as possible. Memberships will be frozen if payment information isn't updated.

- If you are interested in being profiled in our "Before/After" feature on our website, please forward a "before" and "after" photo to your coaches at info@crossfitvenividivici.com, along with a short bio of yourself and what motivated you to make a change!!
CrossFit (Partners) - "Core! Core! Core!"
Metcon (Time)
For Time:
(Teams of 2 MM/FF)
200m MedBal Run (20/14)
30 Front Squats (135/95)
35 T2B
40 Deadlifts (155/105)
400m MedBall Run (20/14)
20 Front Squats (155/105)
25 T2B
30 Deadlifts (185/125)
800m MedBall Run (20/14)
10 Front Squats (185/125)
15 T2B
20 Deadlifts (225/155)
Break up movements however you want

CrossFit

2016-09-16

BOX BRIEFS!!!

- We are slowly continuing to migrate our payment system over from MindBody to Wodify. Everyone should have updated their payment information into Wodify. If you haven't done so, plase do so as soon as possible. Memberships will be frozen if payment information isn't updated.

- If you are interested in being profiled in our "Before/After" feature on our website, please forward a "before" and "after" photo to your coaches at info@crossfitvenividivici.com, along with a short bio of yourself and what motivated you to make a change!!
"Swing & Thrust"
Back Squat (5-5-5-5-5)
Metcon (AMRAP - Rounds and Reps)
AMRAP for 9 minutes of:
3 BMU
9 Thrusters (115/75)

CrossFit

2016-09-15

BOX BRIEFS!!!

- We are slowly continuing to migrate our payment system over from MindBody to Wodify. Everyone should have updated their payment information into Wodify. If you haven't done so, plase do so as soon as possible. Memberships will be frozen if payment information isn't updated.

- If you are interested in being profiled in our "Before/After" feature on our website, please forward a "before" and "after" photo to your coaches at info@crossfitvenividivici.com, along with a short bio of yourself and what motivated you to make a change!!
"Multiples"
Push Jerk (3-3-3-3)
70% of 1RM
2 second hold on 2nd dip
Metcon (Time)
3 Rounds for Time of:
6 HSPU
12 Hang Snatches (135/95)
24 AbMat Sit-Ups

CrossFit

2016-09-14

BOX BRIEFS!!!

- We are slowly continuing to migrate our payment system over from MindBody to Wodify. Everyone should have updated their payment information into Wodify. If you haven't done so, plase do so as soon as possible. Memberships will be frozen if payment information isn't updated.

- If you are interested in being profiled in our "Before/After" feature on our website, please forward a "before" and "after" photo to your coaches at info@crossfitvenividivici.com, along with a short bio of yourself and what motivated you to make a change!!
"3-5-7-9..."
500m Row (Time)
Max Effort 500m Row
500m Row (Time)
Max Effort 500m Row
Metcon (AMRAP - Rounds and Reps)
3 Rounds of:
AMRAP for 5 Minutes of
5 Power Cleans (135/95)
7 Burpee Box Jumps (24/20)
9 Air Squats

Rest 1 minute between rounds
Metcon (AMRAP - Rounds and Reps)
3 Rounds of:
AMRAP for 5 Minutes of
5 Power Cleans (135/95)
7 Burpee Box Jumps (24/20)
9 Air Squats

Rest 1 minute between rounds
Metcon (AMRAP - Rounds and Reps)
3 Rounds of:
AMRAP for 5 Minutes of
5 Power Cleans (135/95)
7 Burpee Box Jumps (24/20)
9 Air Squats

Rest 1 minute between rounds

CrossFit

2016-09-12

BOX BRIEFS!!!

- We are slowly continuing to migrate our payment system over from MindBody to Wodify. Everyone should have updated their payment information into Wodify. If you haven't done so, plase do so as soon as possible. Memberships will be frozen if payment information isn't updated.

- If you are interested in being profiled in our "Before/After" feature on our website, please forward a "before" and "after" photo to your coaches at info@crossfitvenividivici.com, along with a short bio of yourself and what motivated you to make a change!!
"Pushing Walls"
Front Squat (3-3-3-3)
70% of 1RM
3 second pause at the bottom
Metcon (Time)
For Time:
21-18-15-12-9-6-3
Push Press (155/105)
Wall Balls (20/14)

CrossFit

2016-09-11

BOX BRIEFS!!!

- We are slowly continuing to migrate our payment system over from MindBody to Wodify. Everyone should have updated their payment information into Wodify. If you haven't done so, plase do so as soon as possible. Memberships will be frozen if payment information isn't updated.

- If you are interested in being profiled in our "Before/After" feature on our website, please forward a "before" and "after" photo to your coaches at info@crossfitvenividivici.com, along with a short bio of yourself and what motivated you to make a change!!
"9/11 Memorial WOD"
"9/11" (Time)
2001m Row / Run (1.25 miles)
11 Box Jumps (30/24)
11 Thrusters (95/65)
11 Burpee Pull-Ups
11 Power Cleans (95/65)
11 HSPUs
11 KB Swings (53/35)
11 Toes to Bar
11 Deadlifts (95/65)
11 Push Jerks (95/65)
2001m Row / Run (1.25 miles)

CrossFit

2016-09-10

BOX BRIEFS!!!

- We are slowly continuing to migrate our payment system over from MindBody to Wodify. Everyone should have updated their payment information into Wodify. If you haven't done so, plase do so as soon as possible. Memberships will be frozen if payment information isn't updated.

- If you are interested in being profiled in our "Before/After" feature on our website, please forward a "before" and "after" photo to your coaches at info@crossfitvenividivici.com, along with a short bio of yourself and what motivated you to make a change!!
Team WOD "BIATHLON"
Teams of 3, co-ed (any combination)
Metcon (Time)
1 Round for time
Part 1
2000m row
80m broad jump
1 row, 2 jumps, 3 rest
*Rotate until 2000m is complete
Part 2
Tag team sprints
50m
100m
150m
200m
150m
100m
50m
*1 person person running at a time then tagging the next teammate
Part 3
2000m row
80m bear crawl
*Same format as part 1

CrossFit

2016-09-09

BOX BRIEFS!!!

- We are slowly continuing to migrate our payment system over from MindBody to Wodify. Everyone should have updated their payment information into Wodify. If you haven't done so, plase do so as soon as possible. Memberships will be frozen if payment information isn't updated.

- If you are interested in being profiled in our "Before/After" feature on our website, please forward a "before" and "after" photo to your coaches at info@crossfitvenividivici.com, along with a short bio of yourself and what motivated you to make a change!!
"D.T.-ish"
Metcon (Time)
For Time:
10-8-6-4-2
Deadlifts (155/105)
Hang Cleans (155/105)
Push Jerk (155/105)

Cash out: 30 Bar Facing Burpees

CrossFit

2016-09-08

BOX BRIEFS!!!

- We are slowly continuing to migrate our payment system over from MindBody to Wodify. Everyone should have updated their payment information into Wodify. If you haven't done so, plase do so as soon as possible. Memberships will be frozen if payment information isn't updated.

- If you are interested in being profiled in our "Before/After" feature on our website, please forward a "before" and "after" photo to your coaches at info@crossfitvenividivici.com, along with a short bio of yourself and what motivated you to make a change!!
"Overhead to Dips"
1000m Row (Time)
Max Effort 1000m Row
1000m Row (Time)
Max Effort 1000m Row
Metcon (AMRAP - Rounds and Reps)
AMRAP in 9min of:
2 OHS (115/75)
2 Ring Dips
Increase by 2 reps each additional round...

CrossFit

2016-09-07

BOX BRIEFS!!!

- We are slowly continuing to migrate our payment system over from MindBody to Wodify. Everyone should have updated their payment information into Wodify. If you haven't done so, plase do so as soon as possible. Memberships will be frozen if payment information isn't updated.

- If you are interested in being profiled in our "Before/After" feature on our website, please forward a "before" and "after" photo to your coaches at info@crossfitvenividivici.com, along with a short bio of yourself and what motivated you to make a change!!
"9 Rounds..."
800m Run (Time)
Max Effort 800m Run
800m Run (Time)
Max Effort 800m Run
Metcon (Time)
For Time:
6 Rounds of:
5 HSPU
10 Chest 2 Bar Pull-Ups

- then -

3 Rounds of:
15 KB Swings (53/35)
20 KB Lunges (53/35)
100m One-Arm KB Carry (53/35)

CrossFit

2016-09-06

BOX BRIEFS!!!

- We are slowly continuing to migrate our payment system over from MindBody to Wodify. Everyone should have updated their payment information into Wodify. If you haven't done so, plase do so as soon as possible. Memberships will be frozen if payment information isn't updated.

- If you are interested in being profiled in our "Before/After" feature on our website, please forward a "before" and "after" photo to your coaches at info@crossfitvenividivici.com, along with a short bio of yourself and what motivated you to make a change!!
"Pull. Snatch. Jump."
Metcon (Time)
40 Cal Bike
Metcon (Time)
40 Cal Bike
Metcon (Time)
5 Rounds for Time :
10 SDHP (95/65)
12 DB Snatches (50/35)
22 DU

CrossFit

2016-09-05

BOX BRIEFS!!!

- We are slowly continuing to migrate our payment system over from MindBody to Wodify. Everyone should have updated their payment information into Wodify. If you haven't done so, plase do so as soon as possible. Memberships will be frozen if payment information isn't updated.

- If you are interested in being profiled in our "Before/After" feature on our website, please forward a "before" and "after" photo to your coaches at info@crossfitvenividivici.com, along with a short bio of yourself and what motivated you to make a change!!
"Labor Day" Partner WOD
"31 Heroes" (Partner WOD) (AMRAP - Rounds and Reps)
31min AMRAP of:
8 Thrusters (155/105)
6 Pull-Ups
11 Box Jumps (30/24)
Partner #1 will perform the work listed above. Partner #2 will run 400m with a Med Ball (20/14). Once Partner #2 returns from the run, Partner #1 will grab the Med Ball and begin their 400m, while Partner #2 continues work wherever #1 left off.

Score is your total # of reps
This WOD was created specifically to honor the 30 men and one dog that gave their lives for our country on August 6, 2011. It is 31 minutes long—one minute in remembrance of each hero. The rep scheme is 8-6-11—the date of their ultimate sacrifice. Finally, this is a partner WOD. The men who gave their lives were from multiple branches of our military, working together as a team. In the workout you and your team member will constantly be taking the load from each other providing much needed support and relief. We realize that no physical sacrifice made during a workout can come close to the sacrifice our brave heroes made, but we consider this WOD a CrossFitters “moment of silence.” This is how we can honor those that gave all in the name of freedom.

CrossFit

2016-09-03

BOX BRIEFS!!!

- We are slowly continuing to migrate our payment system over from MindBody to Wodify. Everyone should have updated their payment information into Wodify. If you haven't done so, plase do so as soon as possible. Memberships will be frozen if payment information isn't updated.

- If you are interested in being profiled in our "Before/After" feature on our website, please forward a "before" and "after" photo to your coaches at info@crossfitvenividivici.com, along with a short bio of yourself and what motivated you to make a change!!
"Fast and Furious" Partner WOD
Metcon (AMRAP - Rounds)
8 x 4 min rounds, 1 min rest in between

Each round of 4 min you will complete
Partner 1
15 Wall Balls to 10' target (20/14)
12 Burpees over the bar
9 Deadlifts (185/135)

Partner 2
9 Deadlifts (185/135)
12 Burpees Over the Bar
15 Wall Balls to 10' target (20/14)
*If you finish the round before the 4 min you rest
**Partners will rotate each round.

CrossFit

2016-09-02

BOX BRIEFS!!!

- We are slowly continuing to migrate our payment system over from MindBody to Wodify. Everyone should have updated their payment information into Wodify. If you haven't done so, plase do so as soon as possible. Memberships will be frozen if payment information isn't updated.

- If you are interested in being profiled in our "Before/After" feature on our website, please forward a "before" and "after" photo to your coaches at info@crossfitvenividivici.com, along with a short bio of yourself and what motivated you to make a change!!
"Amanda"
400m Run (Time)
Max Effort 400m Run
400m Run (Time)
Max Effort 400m Run
Amanda (Time)
9-7-5
Muscle-ups
Snatch, 135#/95#

CrossFit

2016-09-01

BOX BRIEFS!!!

- We are slowly continuing to migrate our payment system over from MindBody to Wodify. Everyone should have updated their payment information into Wodify. If you haven't done so, plase do so as soon as possible. Memberships will be frozen if payment information isn't updated.

- If you are interested in being profiled in our "Before/After" feature on our website, please forward a "before" and "after" photo to your coaches at info@crossfitvenividivici.com, along with a short bio of yourself and what motivated you to make a change!!
"EMOM Away"
Metcon (AMRAP - Rounds)
EMOM For 14 minutes of:
Odd:
8 T2B
8 Burpees

Even:
8 Hang Cleans (155/105)
8 Box Jumps (24/20)

CrossFit

2016-08-31

BOX BRIEFS!!!

- We are slowly continuing to migrate our payment system over from MindBody to Wodify. Everyone should have updated their payment information into Wodify. If you haven't done so, plase do so as soon as possible. Memberships will be frozen if payment information isn't updated.

- If you are interested in being profiled in our "Before/After" feature on our website, please forward a "before" and "after" photo to your coaches at info@crossfitvenividivici.com, along with a short bio of yourself and what motivated you to make a change!!
"Welcome to Tabata..."
Metcon (AMRAP - Reps)
TABATA:
Wall Ball (20/14)
KB Swings (53/35)
Ab Mat Sit Ups
Slam Balls (30/15)
DU

CrossFit

2016-08-30

BOX BRIEFS!!!

- We are slowly continuing to migrate our payment system over from MindBody to Wodify. Everyone should have updated their payment information into Wodify. If you haven't done so, plase do so as soon as possible. Memberships will be frozen if payment information isn't updated.

- If you are interested in being profiled in our "Before/After" feature on our website, please forward a "before" and "after" photo to your coaches at info@crossfitvenividivici.com, along with a short bio of yourself and what motivated you to make a change!!
"Handstand to Back Rack"
Metcon (Time)
For Time:
20 Cal AirDyne
Metcon (Time)
For Time:
20 Cal AirDyne
Metcon (AMRAP - Rounds and Reps)
AMRAP for 9 minutes of:
6 HSPU
12 Back Rack Lunges (135/95)

CrossFit

2016-08-29

BOX BRIEFS!!!

- We are slowly continuing to migrate our payment system over from MindBody to Wodify. Everyone should have updated their payment information into Wodify. If you haven't done so, plase do so as soon as possible. Memberships will be frozen if payment information isn't updated.

- If you are interested in being profiled in our "Before/After" feature on our website, please forward a "before" and "after" photo to your coaches at info@crossfitvenividivici.com, along with a short bio of yourself and what motivated you to make a change!!
"
500m Row (Time)
Max Effort 500m Row
500m Row (Time)
Max Effort 500m Row

CrossFit

2016-08-28

BOX BRIEFS!!!

- We are slowly continuing to migrate our payment system over from MindBody to Wodify. Everyone should have updated their payment information into Wodify. If you haven't done so, plase do so as soon as possible. Memberships will be frozen if payment information isn't updated.

- If you are interested in being profiled in our "Before/After" feature on our website, please forward a "before" and "after" photo to your coaches at info@crossfitvenividivici.com, along with a short bio of yourself and what motivated you to make a change!!
"Sham"
Sham (Time)
7 Rounds for time of:
11 Bodyweight Deadlifts
100m Sprint
In honor of Air Force Staff Sgt. David "Sham" Wieger, 28, of North Huntingdon, PA, died Nov. 1, 2007
To learn more about Sham click here

CrossFit

2016-08-27

BOX BRIEFS!!!

- We are slowly continuing to migrate our payment system over from MindBody to Wodify. Everyone should have updated their payment information into Wodify. If you haven't done so, plase do so as soon as possible. Memberships will be frozen if payment information isn't updated.

- If you are interested in being profiled in our "Before/After" feature on our website, please forward a "before" and "after" photo to your coaches at info@crossfitvenividivici.com, along with a short bio of yourself and what motivated you to make a change!!
Partner WOD "Midline Madness"
30 min time cap
Metcon (Time)
25 T2B
50 DU
25 OH Squats (95/70)
25 T2B
50 DU
20 OH Squats (105/75)
25 T2B
50 DU
15 OH Squats (115/80)
25 T2B
50 DU
10 OH Squats (125/85)
25 T2B
50 DU
5 OH Squats (135/90)
*Break up the movements however you want.
**Scaled/progression - Knee Raises, Singles & Front Squats

CrossFit

2016-08-26

BOX BRIEFS!!!

- We are slowly continuing to migrate our payment system over from MindBody to Wodify. Everyone should have updated their payment information into Wodify. If you haven't done so, plase do so as soon as possible. Memberships will be frozen if payment information isn't updated.

- If you are interested in being profiled in our "Before/After" feature on our website, please forward a "before" and "after" photo to your coaches at info@crossfitvenividivici.com, along with a short bio of yourself and what motivated you to make a change!!
"Leg Day
Bench Press (5-5-5-5-5)
Metcon (AMRAP - Rounds and Reps)
14min AMRAP of:
8 Burpee Box Jumps (24/20)
10 Thrusters (95/65)
12 OH Lunges (95/65)

CrossFit

2016-08-25

BOX BRIEFS!!!

- We are slowly continuing to migrate our payment system over from MindBody to Wodify. Everyone should have updated their payment information into Wodify. If you haven't done so, plase do so as soon as possible. Memberships will be frozen if payment information isn't updated.

- If you are interested in being profiled in our "Before/After" feature on our website, please forward a "before" and "after" photo to your coaches at info@crossfitvenividivici.com, along with a short bio of yourself and what motivated you to make a change!!
"Full Body Frenzy"
Clean and Jerk
Find 1RM
Metcon (Time)
3 Rounds for Time of:
11 Hang Power Cleans (155/105)
22 KB Swings (53/35)
33 AbMat Sit-Ups

Cash out: 800m Run

CrossFit

2016-08-24

BOX BRIEFS!!!

- We are slowly continuing to migrate our payment system over from MindBody to Wodify. Everyone should have updated their payment information into Wodify. If you haven't done so, plase do so as soon as possible. Memberships will be frozen if payment information isn't updated.

- If you are interested in being profiled in our "Before/After" feature on our website, please forward a "before" and "after" photo to your coaches at info@crossfitvenividivici.com, along with a short bio of yourself and what motivated you to make a change!!
"Snatch and Push"
Metcon (Time)
For Time:
21-15-9 of:
Power Snatches (115/75)
Push Ups
- then -
12-9-6 of:
Squat Snatches (115/75)
Ring Dips

CrossFit

2016-08-23

BOX BRIEFS!!!

- We are slowly continuing to migrate our payment system over from MindBody to Wodify. Everyone should have updated their payment information into Wodify. If you haven't done so, plase do so as soon as possible. Memberships will be frozen if payment information isn't updated.

- If you are interested in being profiled in our "Before/After" feature on our website, please forward a "before" and "after" photo to your coaches at info@crossfitvenividivici.com, along with a short bio of yourself and what motivated you to make a change!!
"40-50-500"
Push Press
Find 1RM
Metcon (Time)
5 Rounds for Time of:
8 Front Squats (185/115)
10 Deadlifts (185/115)
100m Ball Run (20/14)

CrossFit

2016-08-22

BOX BRIEFS!!!

- We are slowly continuing to migrate our payment system over from MindBody to Wodify. Everyone should have updated their payment information into Wodify. If you haven't done so, plase do so as soon as possible. Memberships will be frozen if payment information isn't updated.

- If you are interested in being profiled in our "Before/After" feature on our website, please forward a "before" and "after" photo to your coaches at info@crossfitvenividivici.com, along with a short bio of yourself and what motivated you to make a change!!
"Pull and Push"
Back Squat
Find 1RM
Metcon (AMRAP - Rounds and Reps)
AMRAP in 10min of:
2-2, 4-4, 6-6, 8-8, 10-10, 12-12...
Pull Ups
Push Jerks (135/95)

CrossFit

2016-08-21

BOX BRIEFS!!!

- We are slowly continuing to migrate our payment system over from MindBody to Wodify. Everyone should have updated their payment information into Wodify. If you haven't done so, plase do so as soon as possible. Memberships will be frozen if payment information isn't updated.

- If you are interested in being profiled in our "Before/After" feature on our website, please forward a "before" and "after" photo to your coaches at info@crossfitvenividivici.com, along with a short bio of yourself and what motivated you to make a change!!
"Omar"
Omar (Time)
For Time:
10 Thrusters, 95#
15 Bar-Facing Burpees
20 Thrusters, 95#
25 Bar-Facing Burpees
30 Thrusters, 95#
35 Bar-Facing Burpees
In honor of U.S. Army First Lieutenant Omar Vazquez, 25, of Hamilton, NJ, died of wounds suffered April 22, 2011
To learn more about Omar click here

CrossFit

2016-08-20

BOX BRIEFS!!!

- We are slowly continuing to migrate our payment system over from MindBody to Wodify. Everyone should have updated their payment information into Wodify. If you haven't done so, plase do so as soon as possible. Memberships will be frozen if payment information isn't updated.

- If you are interested in being profiled in our "Before/After" feature on our website, please forward a "before" and "after" photo to your coaches at info@crossfitvenividivici.com, along with a short bio of yourself and what motivated you to make a change!!
CrossFit (Partners)
Metcon (Time)
For Time:

3 Rounds each of:
25m - 50m - 75m Sprint
50m OH Walking Plate Lunge (45/25)
(Tag-Team Style; Down and Back)

- 2min rest; then -

3 Rounds of:
Row/Bike for Cal (30/24)
50 KB Swings (53/35)

- 2min rest; then -

3 Rounds of:
30 Ring Dips
40 Box Jumps (30/24)
50 KB SDHP (53/35)

CrossFit

2016-08-19

BOX BRIEFS!!!

- We are slowly continuing to migrate our payment system over from MindBody to Wodify. Everyone should have updated their payment information into Wodify. If you haven't done so, plase do so as soon as possible. Memberships will be frozen if payment information isn't updated.

- If you are interested in being profiled in our "Before/After" feature on our website, please forward a "before" and "after" photo to your coaches at info@crossfitvenividivici.com, along with a short bio of yourself and what motivated you to make a change!!
"Snatch, Swing and Run"
Bench Press (5-5-5-5-5)
Metcon (Time)
5 Rounds for Time of:
12 KB Snatches (53/35)
4 Ring MU
200m Run

CrossFit

2016-08-18

BOX BRIEFS!!!

- We are slowly continuing to migrate our payment system over from MindBody to Wodify. Everyone should have updated their payment information into Wodify. If you haven't done so, plase do so as soon as possible. Memberships will be frozen if payment information isn't updated.

- If you are interested in being profiled in our "Before/After" feature on our website, please forward a "before" and "after" photo to your coaches at info@crossfitvenividivici.com, along with a short bio of yourself and what motivated you to make a change!!
"30/60"
Clean and Jerk (2-2-2-2)
80% of 1RM
Metcon (Time)
3 Rounds for time of:
10 HSPU
20 Back Squats (155/105)

CrossFit

2016-08-15

BOX BRIEFS!!!

- We are slowly continuing to migrate our payment system over from MindBody to Wodify. Everyone should have updated their payment information into Wodify. If you haven't done so, plase do so as soon as possible. Memberships will be frozen if payment information isn't updated.

- If you are interested in being profiled in our "Before/After" feature on our website, please forward a "before" and "after" photo to your coaches at info@crossfitvenividivici.com, along with a short bio of yourself and what motivated you to make a change!!
"Clean. Pull. Toss"
Back Squat (5-5-5-5)
80% of 1RM
Metcon (AMRAP - Rounds and Reps)
AMRAP for 10 minutes of:
3 Hang Power Cleans (155/105)
6 C2B Pull-Ups
9 Wall Balls (20/14)

CrossFit

2016-08-14

BOX BRIEFS!!!

- We are slowly continuing to migrate our payment system over from MindBody to Wodify. Everyone should have updated their payment information into Wodify. If you haven't done so, plase do so as soon as possible. Memberships will be frozen if payment information isn't updated.

- If you are interested in being profiled in our "Before/After" feature on our website, please forward a "before" and "after" photo to your coaches at info@crossfitvenividivici.com, along with a short bio of yourself and what motivated you to make a change!!
"Bell"
Bell (Time)
3 Rounds for time of:
21 Deadlifts, 185#
15 Pull-ups
9 Front Squats, 185#
In honor of Air Force Senior Airman Bryan R. Bell, 23, of Erie, Pennsylvania, died January 5, 2012
To learn more about Bell click here

CrossFit

2016-08-13

BOX BRIEFS!!!

- We are slowly continuing to migrate our payment system over from MindBody to Wodify. Everyone should have updated their payment information into Wodify. If you haven't done so, plase do so as soon as possible. Memberships will be frozen if payment information isn't updated.

- If you are interested in being profiled in our "Before/After" feature on our website, please forward a "before" and "after" photo to your coaches at info@crossfitvenividivici.com, along with a short bio of yourself and what motivated you to make a change!!
CrossFit (Partners)
To celebrate Coach Ty's 36th Birthday Bash, you will go "BAR HOPPING" for 36 min
Pull Up BAR
BARbell (115#/75#)
Metcon (AMRAP - Rounds and Reps)
"BAR HOPPING"

36min AMRAP (rounds + reps)

1 Round of:
36 Pull-Ups
36 Front Squats (115/75)

- then -

20-16 of:
Power Cleans (115/75)
Burpees (OVER THE BAR of course!!)

- then -

15-12-9 of:
Shoulders 2 Overhead (115/75)
Toes 2 Bar

- then -

12-10-8-6 of:
Thrusters (115/75)
Chest 2 Bar Pull-Ups
One person work at a time. You can break up the movement any way you want.

CrossFit

2016-08-12

BOX BRIEFS!!!

- We are slowly continuing to migrate our payment system over from MindBody to Wodify. Everyone should have updated their payment information into Wodify. If you haven't done so, plase do so as soon as possible. Memberships will be frozen if payment information isn't updated.

- If you are interested in being profiled in our "Before/After" feature on our website, please forward a "before" and "after" photo to your coaches at info@crossfitvenividivici.com, along with a short bio of yourself and what motivated you to make a change!!
"Full Bod WOD"
Deadlift (5-5-5-5-5)
Metcon (Time)
For Time:
60 Row for (Cal)
10 SDHP (95/55)
60 AbMat Sit-Ups
10 SDHP (95/65)
60 Wall Balls (20/14)
10 SDHP (95/65)
60 Hand-Release Push-Ups

CrossFit

2016-08-11

BOX BRIEFS!!!

- We are slowly continuing to migrate our payment system over from MindBody to Wodify. Everyone should have updated their payment information into Wodify. If you haven't done so, plase do so as soon as possible. Memberships will be frozen if payment information isn't updated.

- If you are interested in being profiled in our "Before/After" feature on our website, please forward a "before" and "after" photo to your coaches at info@crossfitvenividivici.com, along with a short bio of yourself and what motivated you to make a change!!
"Strict-ly Swing & Run"
Clean and Jerk (2-2-2-2-2)
90% of 1RM
Metcon (Time)
For Time:
30 Strict Press (75/55)
20 Kettlebell Swings (53/35)
400 Meter Run
20 Strict Press (75/55)
15 Kettlebell Swings (53/35)
400 Meter Run
10 Strict Press (75/55)
10 Kettlebell Swings (53/35)
400 Meter Run

CrossFit

2016-08-10

BOX BRIEFS!!!

- We are slowly continuing to migrate our payment system over from MindBody to Wodify. Everyone should have updated their payment information into Wodify. If you haven't done so, plase do so as soon as possible. Memberships will be frozen if payment information isn't updated.

- If you are interested in being profiled in our "Before/After" feature on our website, please forward a "before" and "after" photo to your coaches at info@crossfitvenividivici.com, along with a short bio of yourself and what motivated you to make a change!!
"AMRep Away"
Metcon (AMRAP - Reps)
4 Rounds of 3min AMREp of:
3 Bar MU
6 Squat Cleans (185/115)
9 Burpees Over the Bar

(1 min rest)
Metcon (AMRAP - Reps)
3 Bar MU
6 Squat Cleans (185/115)
9 Burpees Over the Bar

(1 min rest)
Metcon (AMRAP - Reps)
3 Bar MU
6 Squat Cleans (185/115)
9 Burpees Over the Bar

(1 min rest)
Metcon (AMRAP - Reps)
3 Bar MU
6 Squat Cleans (185/115)
9 Burpees Over the Bar

CrossFit

2016-08-09

BOX BRIEFS!!!

- We are slowly continuing to migrate our payment system over from MindBody to Wodify. Everyone should have updated their payment information into Wodify. If you haven't done so, plase do so as soon as possible. Memberships will be frozen if payment information isn't updated.

- If you are interested in being profiled in our "Before/After" feature on our website, please forward a "before" and "after" photo to your coaches at info@crossfitvenividivici.com, along with a short bio of yourself and what motivated you to make a change!!
"Lift. Jump. Lunge. Run"
Push Press (2-2-2-2-2)
90% of 1RM
Metcon (Time)
3 Rounds for Time:
12 Deadlifts (275/175)
18 Box Jumps (24/20)
24 KB Front Rack Lunges (53/35)

Cash out: 200m One-Arm KB Carry (53/35)

CrossFit

2016-08-08

BOX BRIEFS!!!

- We are slowly continuing to migrate our payment system over from MindBody to Wodify. Everyone should have updated their payment information into Wodify. If you haven't done so, plase do so as soon as possible. Memberships will be frozen if payment information isn't updated.

- If you are interested in being profiled in our "Before/After" feature on our website, please forward a "before" and "after" photo to your coaches at info@crossfitvenividivici.com, along with a short bio of yourself and what motivated you to make a change!!
"Active Shoulders"
Back Squat (3-3-3-3-3)
90% of 1RM
Metcon (Time)
For time:
21 Hang Power Snatches (115/75)
21 Pull-Ups
42 DU
15 Overhead Squats (115/75)
15 Pull-Ups
30 DU
9 Hang Squat Snatches (115/75)
9 Pull-Ups
18 DU

CrossFit

2016-08-07

BOX BRIEFS!!!

- We are slowly continuing to migrate our payment system over from MindBody to Wodify. Everyone should have updated their payment information into Wodify. If you haven't done so, plase do so as soon as possible. Memberships will be frozen if payment information isn't updated.

- If you are interested in being profiled in our "Before/After" feature on our website, please forward a "before" and "after" photo to your coaches at info@crossfitvenividivici.com, along with a short bio of yourself and what motivated you to make a change!!
"J.T."
J.T. (Time)
21-15-9
Handstand Push-ups
Ring Dips
Push-ups
In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005
To learn more about J.T. click here

CrossFit

2016-08-06

BOX BRIEFS!!!

- We are slowly continuing to migrate our payment system over from MindBody to Wodify. Everyone should have updated their payment information into Wodify. If you haven't done so, plase do so as soon as possible. Memberships will be frozen if payment information isn't updated.

- If you are interested in being profiled in our "Before/After" feature on our website, please forward a "before" and "after" photo to your coaches at info@crossfitvenividivici.com, along with a short bio of yourself and what motivated you to make a change!!
CrossFit (Partners)
Metcon (AMRAP - Rounds and Reps)
TEAMS OF 3
(25min Time Cap)

6 Burpee Box Jump Overs (24/20)
8 KB Snatch (53/35)
10 Wall Balls (20/14)
12 KB Lunges (53/35)
Co-Ed Teams
Athletes will rotate through movements.
10ft target for everyone

CrossFit

2016-08-05

BOX BRIEFS!!!

- We are slowly continuing to migrate our payment system over from MindBody to Wodify. Everyone should have updated their payment information into Wodify. If you haven't done so, plase do so as soon as possible. Memberships will be frozen if payment information isn't updated.

- If you are interested in being profiled in our "Before/After" feature on our website, please forward a "before" and "after" photo to your coaches at info@crossfitvenividivici.com, along with a short bio of yourself and what motivated you to make a change!!
"Isabel"
Deadlift (5-5-5-5-5)
Isabel (Time)
For Time: 30 Snatches, 135# / 95#

CrossFit

2016-08-04

BOX BRIEFS!!!

- We are slowly continuing to migrate our payment system over from MindBody to Wodify. Everyone should have updated their payment information into Wodify. If you haven't done so, plase do so as soon as possible. Memberships will be frozen if payment information isn't updated.

- If you are interested in being profiled in our "Before/After" feature on our website, please forward a "before" and "after" photo to your coaches at info@crossfitvenividivici.com, along with a short bio of yourself and what motivated you to make a change!!
08/04/2016
Clean and Jerk (2-2-2-2-2)
85% of 1RM
Metcon (Time)
For Time:
21-15-9
Thrusters (135/95)
50-40-30
DU

CrossFit

2016-08-03

BOX BRIEFS!!!

- We are slowly continuing to migrate our payment system over from MindBody to Wodify. Everyone should have updated their payment information into Wodify. If you haven't done so, plase do so as soon as possible. Memberships will be frozen if payment information isn't updated.

- If you are interested in being profiled in our "Before/After" feature on our website, please forward a "before" and "after" photo to your coaches at info@crossfitvenividivici.com, along with a short bio of yourself and what motivated you to make a change!!
08/03/2016
Muscle-ups
Skills and Progressions
Metcon (Time)
For Time:
30 T2B
10 Hang Cleans (185/115)
12 Box Jumps (30/24)
15 T2B
10 Hang Cleans (185/115)
12 Box Jumps (30/24)
30 T2B

CrossFit

2016-08-02

BOX BRIEFS!!!

- We are slowly continuing to migrate our payment system over from MindBody to Wodify. Everyone should have updated their payment information into Wodify. If you haven't done so, plase do so as soon as possible. Memberships will be frozen if payment information isn't updated.

- If you are interested in being profiled in our "Before/After" feature on our website, please forward a "before" and "after" photo to your coaches at info@crossfitvenividivici.com, along with a short bio of yourself and what motivated you to make a change!!
"Karen + Burpees"
Push Press (2-2-2-2-2)
85% of 1RM
Metcon (Time)
"Karen + Burpees"
For Time:
150 Wall Balls
EMOM
4 Burpees

CrossFit

2016-08-01

BOX BRIEFS!!!

- We are slowly continuing to migrate our payment system over from MindBody to Wodify. Everyone should have updated their payment information into Wodify. If you haven't done so, plase do so as soon as possible. Memberships will be frozen if payment information isn't updated.

- If you are interested in being profiled in our "Before/After" feature on our website, please forward a "before" and "after" photo to your coaches at info@crossfitvenividivici.com, along with a short bio of yourself and what motivated you to make a change!!
08/01/2016
Back Squat (3-3-3-3-3)
85% of 1RM
Metcon (Time)
4 Rounds for Time of:
400m Run
21 KB Swings (53/35)
7 HSPU

CrossFit

2016-07-31

BOX BRIEFS!!!

- We are slowly continuing to migrate our payment system over from MindBody to Wodify. Everyone should have updated their payment information into Wodify. If you haven't done so, plase do so as soon as possible. Memberships will be frozen if payment information isn't updated.

- If you are interested in being profiled in our "Before/After" feature on our website, please forward a "before" and "after" photo to your coaches at info@crossfitvenividivici.com, along with a short bio of yourself and what motivated you to make a change!!
"Danny"
Danny (AMRAP - Rounds and Reps)
20 minute AMRAP of:
30 Box Jump, 24"
20 Push Press, 115#
30 Pull-ups
In honor of Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty.
To learn more about Danny click here

CrossFit

2016-07-30

BOX BRIEFS!!!

- We are slowly continuing to migrate our payment system over from MindBody to Wodify. Everyone should have updated their payment information into Wodify. If you haven't done so, plase do so as soon as possible. Memberships will be frozen if payment information isn't updated.

- If you are interested in being profiled in our "Before/After" feature on our website, please forward a "before" and "after" photo to your coaches at info@crossfitvenividivici.com, along with a short bio of yourself and what motivated you to make a change!!
CrossFit (Partners)
Metcon (AMRAP - Reps)
"Fight Gone Bad" Style
5 Rounds for Reps of:
Slam Balls
KB Lunges
Burpees
Bike (Cal)
Wall Balls (20/14)
1 minute at each station. 5 rounds. Running clock. No rest.

CrossFit

2016-07-29

BOX BRIEFS!!!

- We are slowly continuing to migrate our payment system over from MindBody to Wodify. Everyone should have updated their payment information into Wodify. If you haven't done so, plase do so as soon as possible. Memberships will be frozen if payment information isn't updated.

- If you are interested in being profiled in our "Before/After" feature on our website, please forward a "before" and "after" photo to your coaches at info@crossfitvenividivici.com, along with a short bio of yourself and what motivated you to make a change!!
"Annie on a Ball Run"
Deadlift (5-5-5-5-5)
Metcon (Time)
For Time:
50 DU, 50 AbMat Sit-Ups, 200m Ball Run (20/14)
40 DU, 40 AbMat Sit-Ups, 200m Ball Run (20/14)
30 DU, 30 AbMat Sit-Ups, 200m Ball Run (20/14)
20 DU, 20 AbMat Sit-Ups, 200m Ball Run (20/14)
10 DU, 10 AbMat Sit-Ups, 200m Ball Run (20/14)

CrossFit

2016-07-28

BOX BRIEFS!!!

- We are slowly continuing to migrate our payment system over from MindBody to Wodify. Everyone should have updated their payment information into Wodify. If you haven't done so, plase do so as soon as possible. Memberships will be frozen if payment information isn't updated.

- If you are interested in being profiled in our "Before/After" feature on our website, please forward a "before" and "after" photo to your coaches at info@crossfitvenividivici.com, along with a short bio of yourself and what motivated you to make a change!!
"Fast & Furious"
Clean and Jerk (2-2-2-2-2)
90% of 1RM
Metcon (Time)
For Time :
40 Box Jump Overs (24/20)
40 Wall Balls (20/14)
(5 min time cap)

- then -
1 min rest

- then -

3 Rounds for Time:
15 Power Snatches (75/55)
13 SDHP (75/55)

CrossFit

2016-07-27

BOX BRIEFS!!!

- We are slowly continuing to migrate our payment system over from MindBody to Wodify. Everyone should have updated their payment information into Wodify. If you haven't done so, plase do so as soon as possible. Memberships will be frozen if payment information isn't updated.

- If you are interested in being profiled in our "Before/After" feature on our website, please forward a "before" and "after" photo to your coaches at info@crossfitvenividivici.com, along with a short bio of yourself and what motivated you to make a change!!
"Squatting w/ Cindy"
Muscle-ups
Metcon (Time)
For time:
30 Back Squats (155/105)
3 Rounds of "Cindy"
20 Front Squats (135/95)
2 Rounds of "Cindy"
10 OHS (115/75)
1 Round of "Cindy"

("Cindy" is : 5 pull ups, 10 push ups, 15 Air squats)

CrossFit

2016-07-26

BOX BRIEFS!!!

- We have moved our payment system over from MindBody to Wodify. Everyone should have received an updated contract form via their email (multiple for other family members as well). Everyone should have signed this form and updated their payment information in Wodify as well. If you haven't done so, plase do so as soon as possible. Memberships will be frozen if payment information isn't updated.

- If you are interested in being profiled in our "Before/After" feature on our website, please forward a "before" and "after" photo to your coaches at info@crossfitvenividivici.com, along with a short bio of yourself and what motivated you to make a change!!
"AMRAP Reversal"
Push Press (2-2-2-2-2)
90% of 1RM
Metcon (AMRAP - Rounds and Reps)
14min AMRAP of:
9 Push Press (115/75)
15 Deadlifts (115/75)
21 KB Swings (53/35)

CrossFit

2016-07-23

BOX BRIEFS!!!

- We have moved our payment system over from MindBody to Wodify. Everyone should have received an updated contract form via their email (multiple for other family members as well). Everyone should have signed this form and updated their payment information in Wodify as well. If you haven't done so, plase do so as soon as possible. Memberships will be frozen if payment information isn't updated.

- If you are interested in being profiled in our "Before/After" feature on our website, please forward a "before" and "after" photo to your coaches at info@crossfitvenividivici.com, along with a short bio of yourself and what motivated you to make a change!!
CrossFit (Partners)
"Partner Cindy" (AMRAP - Rounds and Reps)
AMRAP in 20min of:
5 Pull-Ups
10 Push-Ups
15 Air Squats
"Tag-Team" style partner workout… Partner 1 completes a round, then Partner 2 completes a round. Partners will flip-flop back and forth throughout the workout until 20-min time cap os reached

CrossFit

2016-07-21

BOX BRIEFS!!!

- We have moved our payment system over from MindBody to Wodify. Everyone should have received an updated contract form via their email (multiple for other family members as well). Everyone should have signed this form and updated their payment information in Wodify as well. If you haven't done so, plase do so as soon as possible. Memberships will be frozen if payment information isn't updated.

- If you are interested in being profiled in our "Before/After" feature on our website, please forward a "before" and "after" photo to your coaches at info@crossfitvenividivici.com, along with a short bio of yourself and what motivated you to make a change!!
07/21/2016
Clean and Jerk (2-2-2-2-2)
@ 70% of 1RM
Metcon (Time)
For Time:
400m Run
25 Power Cleans (155/105)
30 Pull-Ups
400m Run
30 Pull-Ups
25 Power Cleans (155/105)
400m Run

CrossFit

2016-07-20

BOX BRIEFS!!!

- We have moved our payment system over from MindBody to Wodify. Everyone should have received an updated contract form via their email (multiple for other family members as well). Everyone should have signed this form and updated their payment information in Wodify as well. If you haven't done so, plase do so as soon as possible. Memberships will be frozen if payment information isn't updated.

- If you are interested in being profiled in our "Before/After" feature on our website, please forward a "before" and "after" photo to your coaches at info@crossfitvenividivici.com, along with a short bio of yourself and what motivated you to make a change!!
07/20/2016
Muscle-ups
Skills and Progression
Metcon (AMRAP - Rounds)
EMOM for 20 minutes of:
Odd: 5 Burpee Box Jumps (24/20)
Even: 10 OHS (135/95)

CrossFit

2016-07-19

BOX BRIEFS!!!

- We have moved our payment system over from MindBody to Wodify. Everyone should have received an updated contract form via their email (multiple for other family members as well). Everyone should have signed this form and updated their payment information in Wodify as well. If you haven't done so, plase do so as soon as possible. Memberships will be frozen if payment information isn't updated.

- If you are interested in being profiled in our "Before/After" feature on our website, please forward a "before" and "after" photo to your coaches at info@crossfitvenividivici.com, along with a short bio of yourself and what motivated you to make a change!!
07/19/2016
Push Press (3-3-3-3-3)
@ 70% of 1RM
Metcon (Time)
10 Rounds For Time of:
4 Deadlifts (315/185)
7 HSPU

CrossFit

2016-07-18

BOX BRIEFS!!!

- We have moved our payment system over from MindBody to Wodify. Everyone should have received an updated contract form via their email (multiple for other family members as well). Everyone should have signed this form and updated their payment information in Wodify as well. If you haven't done so, plase do so as soon as possible. Memberships will be frozen if payment information isn't updated.

- If you are interested in being profiled in our "Before/After" feature on our website, please forward a "before" and "after" photo to your coaches at info@crossfitvenividivici.com, along with a short bio of yourself and what motivated you to make a change!!
07/18/2016
Back Squat (5-5-5-5-5)
@ 70% of 1RM
Metcon (AMRAP - Rounds and Reps)
AMRAP for 12 Minutes of:
30 DU
12 Snatches (75/55)
9 T2B

CrossFit

2016-07-17

BOX BRIEFS!!!

- We have moved our payment system over from MindBody to Wodify. Everyone should have received an updated contract form via their email (multiple for other family members as well). Everyone should have signed this form and updated their payment information in Wodify as well. If you haven't done so, plase do so as soon as possible. Memberships will be frozen if payment information isn't updated.

- If you are interested in being profiled in our "Before/After" feature on our website, please forward a "before" and "after" photo to your coaches at info@crossfitvenividivici.com, along with a short bio of yourself and what motivated you to make a change!!
"Dallas 5"
"Dallas 5" (Time)
5 Rounds for Time of:

Buy-In: 28 Burpees
- then -
10 Deadlifts (225/155)
10 HSPU
10 Pull-Ups
10 Box Jumps (30/24)
10 Toes 2 Bar
- then -
Buy-Out: 28 Burpees

CrossFit

2016-07-16

BOX BRIEFS!!!

- We have moved our payment system over from MindBody to Wodify. Everyone should have received an updated contract form via their email (multiple for other family members as well). Everyone should have signed this form and updated their payment information in Wodify as well. If you haven't done so, plase do so as soon as possible. Memberships will be frozen if payment information isn't updated.

- If you are interested in being profiled in our "Before/After" feature on our website, please forward a "before" and "after" photo to your coaches at info@crossfitvenividivici.com, along with a short bio of yourself and what motivated you to make a change!!
CrossFit (Partners)
Metcon (Time)
Teams of 3
Time Cap: 36min

For Time:
1500m Row
100 AbMat Sit-Ups
80 Sumo Deadlift High Pulls (95/65)
60 Synchronized Burpees
40 Clean & Jerks (95/65)
20 Synchro Pull-Ups
40 Front Rack Lunges (95/65)
60 Synchronuzed Wall Balls
80 Shoulder 2 Overhead (95/65)
100 Synchro Box Jumps (24/20)
150 Double Unders

CrossFit

2016-07-15

BOX BRIEFS!!!

- We have moved our payment system over from MindBody to Wodify. Everyone should have received an updated contract form via their email (multiple for other family members as well). Everyone should have signed this form and updated their payment information in Wodify as well. If you haven't done so, plase do so as soon as possible. Memberships will be frozen if payment information isn't updated.

- If you are interested in being profiled in our "Before/After" feature on our website, please forward a "before" and "after" photo to your coaches at info@crossfitvenividivici.com, along with a short bio of yourself and what motivated you to make a change!!
"Midline Run & Gun"
Bench Press (5-5-5-5-5)
Increase in weight w/ each set.
Metcon (Time)
3 Rounds for Time:
400m Run
14 OH Lunges (95/65)
10 Burpees Over the Bar

CrossFit

2016-07-14

BOX BRIEFS!!!

- We have moved our payment system over from MindBody to Wodify. Everyone should have received an updated contract form via their email (multiple for other family members as well). Everyone should have signed this form and updated their payment information in Wodify as well. If you haven't done so, plase do so as soon as possible. Memberships will be frozen if payment information isn't updated.

- If you are interested in being profiled in our "Before/After" feature on our website, please forward a "before" and "after" photo to your coaches at info@crossfitvenividivici.com, along with a short bio of yourself and what motivated you to make a change!!
"Shoulder Burn"
Clean and Jerk (2-2-2-2)
80% of 1RM
Metcon (AMRAP - Rounds and Reps)
AMRAP in 12min of:
50 DU
30 KB Swings (53/35)
10 HSPU

CrossFit

2016-07-13

BOX BRIEFS!!!

- We have moved our payment system over from MindBody to Wodify. Everyone should have received an updated contract form via their email (multiple for other family members as well). Everyone should have signed this form and updated their payment information in Wodify as well. If you haven't done so, plase do so as soon as possible. Memberships will be frozen if payment information isn't updated.

- If you are interested in being profiled in our "Before/After" feature on our website, please forward a "before" and "after" photo to your coaches at info@crossfitvenividivici.com, along with a short bio of yourself and what motivated you to make a change!!
"Thrusting to the Bar"
Muscle-ups
Skills and Progression
Metcon (Time)
6 Rounds for Time:
5 Squat Clean Thrusters (135/95)
10 Chest 2 Bar Pull-Ups

CrossFit

2016-07-12

BOX BRIEFS!!!

- We have moved our payment system over from MindBody to Wodify. Everyone should have received an updated contract form via their email (multiple for other family members as well). Everyone should have signed this form and updated their payment information in Wodify as well. If you haven't done so, plase do so as soon as possible. Memberships will be frozen if payment information isn't updated.

- If you are interested in being profiled in our "Before/After" feature on our website, please forward a "before" and "after" photo to your coaches at info@crossfitvenividivici.com, along with a short bio of yourself and what motivated you to make a change!!
"Snatching Boxes"
Push Press (2-2-2-2)
80% of 1RM
Metcon (Time)
For Time:
15-12-9-6-3
Hang Power Snatches (95/65)
Box Jumps (24/20)

CrossFit

2016-07-11

BOX BRIEFS!!!

- We have moved our payment system over from MindBody to Wodify. Everyone should have received an updated contract form via their email (multiple for other family members as well). Everyone should have signed this form and updated their payment information in Wodify as well. If you haven't done so, plase do so as soon as possible. Memberships will be frozen if payment information isn't updated.

- If you are interested in being profiled in our "Before/After" feature on our website, please forward a "before" and "after" photo to your coaches at info@crossfitvenividivici.com, along with a short bio of yourself and what motivated you to make a change!!
"Lift, Squat, Toss..."
Back Squat (5-5-5-5-5)
80% of 1RM
Metcon (AMRAP - Reps)
3 Rounds
4min AMRep of:
20 Deadlifts (185/125)
10 Front Squats (185/125)
Max Wall balls (20/14)

* 1 min rest between rounds
* score for each rounds total reps for that round
1min rest between rounds.
Score = Total reps for each round

CrossFit

2016-07-10

BOX BRIEFS!!!

- We have moved our payment system over from MindBody to Wodify. Everyone should have received an updated contract form via their email (multiple for other family members as well). Everyone should have signed this form and updated their payment information in Wodify as well. If you haven't done so, plase do so as soon as possible. Memberships will be frozen if payment information isn't updated.

- If you are interested in being profiled in our "Before/After" feature on our website, please forward a "before" and "after" photo to your coaches at info@crossfitvenividivici.com, along with a short bio of yourself and what motivated you to make a change!!
"Beck-Soldo-Wilcox"
"Beck-Soldo-Wilcox" (AMRAP - Rounds and Reps)
30min AMRAP:
41 Air Squats
6 Burpees
31 Push-Ups
8 Burpees
31 Pull-Ups
14 Burpees
103 AbMat Sit-Ups
In Memory of LVMPD Officers Alyn Beck and Igor Soldo, who were killed in the line of duty on June 8th, 2014 in Las Vegas, NV.

Joseph Robert Wilcox also lost his life on that fateful day.

CrossFit

2016-07-09

BOX BRIEFS!!!

- We have moved our payment system over from MindBody to Wodify. Everyone should have received an updated contract form via their email (multiple for other family members as well). Everyone should have signed this form and updated their payment information in Wodify as well. If you haven't done so, plase do so as soon as possible. Memberships will be frozen if payment information isn't updated.

- We have our annual "Soldo/Beck" Memorial WOD on Sunday, July 10th @ 10am. Please join us in remembering the fallen LVMPD Officers.

- If you are interested in being profiled in our "Before/After" feature on our website, please forward a "before" and "after" photo to your coaches at info@crossfitvenividivici.com, along with a short bio of yourself and what motivated you to make a change!!
CrossFit (Partners)
Metcon (Time)
For Time:
(In 2-Partner Teams)

200m MedBall Partner Relay Run (20/14)
100 Wall Balls (20/14)
75 KB Swings (53/35)
50 Synchronized Bar-Facing Burpees
25 Clean and Jerks (185/125)

CrossFit

2016-07-08

BOX BRIEFS!!!

- We have moved our payment system over from MindBody to Wodify. Everyone should have received an updated contract form via their email (multiple for other family members as well). Everyone should have signed this form and updated their payment information in Wodify as well. If you haven't done so, plase do so as soon as possible. Memberships will be frozen if payment information isn't updated.

- We have our annual "Soldo/Beck" Memorial WOD on Sunday, July 10th @ 10am. Please join us in remembering the fallen LVMPD Officers.

- If you are interested in being profiled in our "Before/After" feature on our website, please forward a "before" and "after" photo to your coaches at info@crossfitvenividivici.com, along with a short bio of yourself and what motivated you to make a change!!
07/08/2016
Bench Press (5-5-5-5-5)
Increase in weight w/ each set
Metcon (Time)
For Time:
100 DU
50 Hollow Rocks
50 Ring Dips
50 Back Rack Lunges (135/95)
50 AbMat Sit-Ups
100 DU

CrossFit

2016-07-07

BOX BRIEFS!!!

- We have moved our payment system over from MindBody to Wodify. Everyone should have received an updated contract form via their email (multiple for other family members as well). Everyone should have signed this form and updated their payment information in Wodify as well. If you haven't done so, plase do so as soon as possible. Memberships will be frozen if payment information isn't updated.

- We have our annual "Soldo/Beck" Memorial WOD on Sunday, July 10th @ 10am. Please join us in remembering the fallen LVMPD Officers.

- If you are interested in being profiled in our "Before/After" feature on our website, please forward a "before" and "after" photo to your coaches at info@crossfitvenividivici.com, along with a short bio of yourself and what motivated you to make a change!!
07/07/2016
Clean and Jerk (2-2-2-2)
75% of 1RM
Metcon (AMRAP - Rounds and Reps)
9 Minutes AMRAP of:
3 Bar MU
10 S2OH (155/105)

CrossFit

2016-07-06

BOX BRIEFS!!!

- We have moved our payment system over from MindBody to Wodify. Everyone should have received an updated contract form via their email (multiple for other family members as well). Everyone should have signed this form and updated their payment information in Wodify as well. If you haven't done so, plase do so as soon as possible. Memberships will be frozen if payment information isn't updated.

- We have our annual "Soldo/Beck" Memorial WOD on Sunday, July 10th @ 10am. Please join us in remembering the fallen LVMPD Officers.

- If you are interested in being profiled in our "Before/After" feature on our website, please forward a "before" and "after" photo to your coaches at info@crossfitvenividivici.com, along with a short bio of yourself and what motivated you to make a change!!
07/06/2016
Muscle-ups
Metcon (Time)
4 Rounds For Time:
15 Box Jumps (24/20)
12 Thrusters (95/65)
200m run
Rest 1 minute

CrossFit

2016-07-05

BOX BRIEFS!!!

- We have moved our payment system over from MindBody to Wodify. Everyone should have received an updated contract form via their email (multiple for other family members as well). Everyone should have signed this form and updated their payment information in Wodify as well. If you haven't done so, plase do so as soon as possible. Memberships will be frozen if payment information isn't updated.

- We have our annual "Soldo/Beck" Memorial WOD on Sunday, July 10th @ 10am. Please join us in remembering the fallen LVMPD Officers.

- If you are interested in being profiled in our "Before/After" feature on our website, please forward a "before" and "after" photo to your coaches at info@crossfitvenividivici.com, along with a short bio of yourself and what motivated you to make a change!!
07/05/2016
Push Press (3-3-3-3)
75% of 1RM
Metcon (AMRAP - Rounds and Reps)
12 Minutes AMRAP of:
8 Sumo Deadlift High Pulls (115/75)
8 T2B

CrossFit

2016-07-04

BOX BRIEFS!!!

- We have moved our payment system over from MindBody to Wodify. Everyone should have received an updated contract form via their email (multiple for other family members as well). Everyone should have signed this form and updated their payment information in Wodify as well. If you haven't done so, plase do so as soon as possible. Memberships will be frozen if payment information isn't updated.

- We have our annual "Soldo/Beck" Memorial WOD on Sunday, July 10th @ 10am. Please join us in remembering the fallen LVMPD Officers.

- If you are interested in being profiled in our "Before/After" feature on our website, please forward a "before" and "after" photo to your coaches at info@crossfitvenividivici.com, along with a short bio of yourself and what motivated you to make a change!!
Independence Day WOD
Metcon (Time)
7 Rounds for Time of:
4 Front Squats (155/105)
17 Burpees

Cash Out:
76 Wall Balls (20/14)

CrossFit

2016-07-03

BOX BRIEFS!!!

- We have moved our payment system over from MindBody to Wodify. Everyone should have received an updated contract form via their email (multiple for other family members as well). Everyone should have signed this form and updated their payment information in Wodify as well. If you haven't done so, plase do so as soon as possible. Memberships will be frozen if payment information isn't updated.

- We have our annual "Soldo/Beck" Memorial WOD on Sunday, July 10th @ 10am. Please join us in remembering the fallen LVMPD Officers.

- If you are interested in being profiled in our "Before/After" feature on our website, please forward a "before" and "after" photo to your coaches at info@crossfitvenividivici.com, along with a short bio of yourself and what motivated you to make a change!!
"Cindy"
Cindy (AMRAP - Rounds and Reps)
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

CrossFit

2016-07-02

BOX BRIEFS!!!

- We have moved our payment system over from MindBody to Wodify. Everyone should have received an updated contract form via their email (multiple for other family members as well). Everyone should have signed this form and updated their payment information in Wodify as well. If you haven't done so, plase do so as soon as possible. Memberships will be frozen if payment information isn't updated.

- We have our annual "Soldo/Beck" Memorial WOD on Sunday, July 10th @ 10am. Please join us in remembering the fallen LVMPD Officers.

- If you are interested in being profiled in our "Before/After" feature on our website, please forward a "before" and "after" photo to your coaches at info@crossfitvenividivici.com, along with a short bio of yourself and what motivated you to make a change!!
CrossFit (Partners)

CrossFit

2016-07-01

BOX BRIEFS!!!

- We have moved our payment system over from MindBody to Wodify. Everyone should have received an updated contract form via their email (multiple for other family members as well). Everyone should have signed this form and updated their payment information in Wodify as well. If you haven't done so, plase do so as soon as possible. Memberships will be frozen if payment information isn't updated.

- We have our annual "Soldo/Beck" Memorial WOD on Sunday, July 10th @ 10am. Please join us in remembering the fallen LVMPD Officers.

- If you are interested in being profiled in our "Before/After" feature on our website, please forward a "before" and "after" photo to your coaches at info@crossfitvenividivici.com, along with a short bio of yourself and what motivated you to make a change!!
"Granite Games Qualifier 16.5"
"Granite Games Qualifier 16.5" (AMRAP - Rounds and Reps)
14min AMRAP
70 Double Unders
7 Ring Muscle Ups
7 Snatches (155/105)

CrossFit

2016-06-30

BOX BRIEFS!!!

- In the upcoming weeks, we will be moving our payment system over from MindBody to Wodify. Everyone should be receiving an updated contract form via their email. Please sign this form as soon as possible and update your payment information as well. We should be fully integrated over to Wodify by July. ***Please note, that you will NOT be charged your membership fee through Wodify until July***

- Don't forget that we have CANCELLED several classes throughtout the week. 8pm CrossFit (Tue/Wed/Thur) and 4pm Teens CrossFit (Fri ONLY).

- If you are interested in being profiled in our "Before/After" feature on our website, please forward a "before" and "after" photo to your coaches at info@crossfitvenividivici.com, along with a short bio of yourself and what motivated you to make a change!!
06/30/2016
Clean and Jerk (2-2-2-2)
80% of 1RM
Metcon (AMRAP - Rounds and Reps)
AMRAP in 15min of:
50 KB Swings (53/35)
40 KB SDHP (53/35)
30 KB Lunges (53/35)
20 KB Goblet Squats (53/35)

CrossFit

2016-06-29

BOX BRIEFS!!!

- In the upcoming weeks, we will be moving our payment system over from MindBody to Wodify. Everyone should be receiving an updated contract form via their email. Please sign this form as soon as possible and update your payment information as well. We should be fully integrated over to Wodify by July. ***Please note, that you will NOT be charged your membership fee through Wodify until July***

- Don't forget that we have CANCELLED several classes throughtout the week. 8pm CrossFit (Tue/Wed/Thur) and 4pm Teens CrossFit (Fri ONLY).

- If you are interested in being profiled in our "Before/After" feature on our website, please forward a "before" and "after" photo to your coaches at info@crossfitvenividivici.com, along with a short bio of yourself and what motivated you to make a change!!
06/29/2016
Muscle-ups
Metcon (Time)
Buy-In: 1000m row
- then -
3 Rounds for Time of:
15 Burpees Over the Bar
9 Snatches (135/95)
3 Ring Muscle-Ups

CrossFit

2016-06-28

BOX BRIEFS!!!

- In the upcoming weeks, we will be moving our payment system over from MindBody to Wodify. Everyone should be receiving an updated contract form via their email. Please sign this form as soon as possible and update your payment information as well. We should be fully integrated over to Wodify by July. ***Please note, that you will NOT be charged your membership fee through Wodify until July***

- Don't forget that we have CANCELLED several classes throughtout the week. 8pm CrossFit (Tue/Wed/Thur) and 4pm Teens CrossFit (Fri ONLY).

- If you are interested in being profiled in our "Before/After" feature on our website, please forward a "before" and "after" photo to your coaches at info@crossfitvenividivici.com, along with a short bio of yourself and what motivated you to make a change!!
06/28/2016
Push Press (3-3-3-3)
80% of 1RM
Metcon (Time)
5 Rounds for Time:
5 Thrusters (135/95)
5 Push Press (135/95)
5 Front Squats (135/95)
Bar cannot touch the floor until the full set is completed.

CrossFit

2016-06-27

BOX BRIEFS!!!

- In the upcoming weeks, we will be moving our payment system over from MindBody to Wodify. Everyone should be receiving an updated contract form via their email. Please sign this form as soon as possible and update your payment information as well. We should be fully integrated over to Wodify by July. ***Please note, that you will NOT be charged your membership fee through Wodify until July***

- Don't forget that we have CANCELLED several classes throughtout the week. 8pm CrossFit (Tue/Wed/Thur) and 4pm Teens CrossFit (Fri ONLY).

- If you are interested in being profiled in our "Before/After" feature on our website, please forward a "before" and "after" photo to your coaches at info@crossfitvenividivici.com, along with a short bio of yourself and what motivated you to make a change!!
"Granite Games Qualifier 16.3"
Back Squat (3-3-3-3-3)
70% of 1RM
"Granite Games Qualifier 16.3" (AMRAP - Rounds and Reps)
12min AMRAP of:
12 Chest to Bars
8 Deadlifts (245/165)
12 Handstand Push Ups
8 Deadlifts (245/165)

CrossFit

2016-06-26

BOX BRIEFS!!!

- In the upcoming weeks, we will be moving our payment system over from MindBody to Wodify. Everyone should be receiving an updated contract form via their email. Please sign this form as soon as possible and update your payment information as well. We should be fully integrated over to Wodify by July. ***Please note, that you will NOT be charged your membership fee through Wodify until July***

- Don't forget that we have CANCELLED several classes throughtout the week. 8pm CrossFit (Tue/Wed/Thur) and 4pm Teens CrossFit (Fri ONLY).

- If you are interested in being profiled in our "Before/After" feature on our website, please forward a "before" and "after" photo to your coaches at info@crossfitvenividivici.com, along with a short bio of yourself and what motivated you to make a change!!
"Morrison"
Morrison (Time)
50-40-30-20-10
Wall-Ball Shots, 20#
Box Jumps, 24"
Kettlebell Swings, 53#
In honor of U.S. Army Specialist Scott Morrison, 23, of Blue Ash, OH, died on September 26, 2010
To learn more about Morrison click here

CrossFit

2016-06-25

BOX BRIEFS!!!

- In the upcoming weeks, we will be moving our payment system over from MindBody to Wodify. Everyone should be receiving an updated contract form via their email. Please sign this form as soon as possible and update your payment information as well. We should be fully integrated over to Wodify by July. ***Please note, that you will NOT be charged your membership fee through Wodify until July***

- Don't forget that we have CANCELLED several classes throughtout the week. 8pm CrossFit (Tue/Wed/Thur) and 4pm Teens CrossFit (Fri ONLY).

- If you are interested in being profiled in our "Before/After" feature on our website, please forward a "before" and "after" photo to your coaches at info@crossfitvenividivici.com, along with a short bio of yourself and what motivated you to make a change!!
CrossFit (Partners)
Metcon (Time)
In 2-Person Teams
For Time:
30 Hang Cleans (155/105)
400m Relay Run
50 KB Lunges (53/35)
60 KB Swings (53/35)
70 Push-Ups
80 Wall Balls (20/14)
90 Cal (Row or Bike)

CrossFit

2016-06-24

BOX BRIEFS!!!

- In the upcoming weeks, we will be moving our payment system over from MindBody to Wodify. Everyone should be receiving an updated contract form via their email. Please sign this form as soon as possible and update your payment information as well. We should be fully integrated over to Wodify by July. ***Please note, that you will NOT be charged your membership fee through Wodify until July***

- Don't forget that we have CANCELLED several classes throughtout the week. 8pm CrossFit (Tue/Wed/Thur) and 4pm Teens CrossFit (Fri ONLY).

- If you are interested in being profiled in our "Before/After" feature on our website, please forward a "before" and "after" photo to your coaches at info@crossfitvenividivici.com, along with a short bio of yourself and what motivated you to make a change!!
"Granite Games Qualifier 16.4"
"Granite Games Qualifier 16.4" (Time)
For Time:
5-10-15-20-15-10-5
Overhead Squats (115/75)
Toes to Bar

CrossFit

2016-06-23

BOX BRIEFS!!!

- In the upcoming weeks, we will be moving our payment system over from MindBody to Wodify. Everyone should be receiving an updated contract form via their email. Please sign this form as soon as possible and update your payment information as well. We should be fully integrated over to Wodify by July. ***Please note, that you will NOT be charged your membership fee through Wodify until July***

- Don't forget that we have CANCELLED several classes throughtout the week. 8pm CrossFit (Tue/Wed/Thur) and 4pm Teens CrossFit (Fri ONLY).

- If you are interested in being profiled in our "Before/After" feature on our website, please forward a "before" and "after" photo to your coaches at info@crossfitvenividivici.com, along with a short bio of yourself and what motivated you to make a change!!
06/23/2016
Clean and Jerk (2-2-2-2)
65% of 1RM
Metcon (Time)
For Time:
10-1
Box Jumps (24/20)
Deadlifts (225/155)
w/ EMOM
5 Burpees Over the Bar

CrossFit

2016-06-22

BOX BRIEFS!!!

- In the upcoming weeks, we will be moving our payment system over from MindBody to Wodify. Everyone should be receiving an updated contract form via their email. Please sign this form as soon as possible and update your payment information as well. We should be fully integrated over to Wodify by July. ***Please note, that you will NOT be charged your membership fee through Wodify until July***

- Don't forget that we have CANCELLED several classes throughtout the week. 8pm CrossFit (Tue/Wed/Thur) and 4pm Teens CrossFit (Fri ONLY).

- If you are interested in being profiled in our "Before/After" feature on our website, please forward a "before" and "after" photo to your coaches at info@crossfitvenividivici.com, along with a short bio of yourself and what motivated you to make a change!!
06/22/2016
Handstand Walk
Metcon (Time)
For Time:
50 DU
40 AbMat Sit-Ups
30 OHS (95/65)
20 HSPU
50 DU
20 HSPU
30 OHS (95/65)
40 AbMat Sit-Ups
50 DU

CrossFit

2016-06-21

BOX BRIEFS!!!

- In the upcoming weeks, we will be moving our payment system over from MindBody to Wodify. Everyone should be receiving an updated contract form via their email. Please sign this form as soon as possible and update your payment information as well. We should be fully integrated over to Wodify by July. ***Please note, that you will NOT be charged your membership fee through Wodify until July***

- Don't forget that we have CANCELLED several classes throughtout the week. 8pm CrossFit (Tue/Wed/Thur) and 4pm Teens CrossFit (Fri ONLY).

- If you are interested in being profiled in our "Before/After" feature on our website, please forward a "before" and "after" photo to your coaches at info@crossfitvenividivici.com, along with a short bio of yourself and what motivated you to make a change!!
06/21/2016
Push Press (3-3-3-3)
65% of 1RM
Metcon (Time)
5 Rounds for Time of:
10 Hang Snatches (115/75)
12 Chest 2 Bar Pull-Ups

CrossFit

2016-06-20

BOX BRIEFS!!!

- In the upcoming weeks, we will be moving our payment system over from MindBody to Wodify. Everyone should be receiving an updated contract form via their email. Please sign this form as soon as possible and update your payment information as well. We should be fully integrated over to Wodify by July. ***Please note, that you will NOT be charged your membership fee through Wodify until July***

- Don't forget that we have CANCELLED several classes throughtout the week. 8pm CrossFit (Tue/Wed/Thur) and 4pm Teens CrossFit (Fri ONLY).

- If you are interested in being profiled in our "Before/After" feature on our website, please forward a "before" and "after" photo to your coaches at info@crossfitvenividivici.com, along with a short bio of yourself and what motivated you to make a change!!
06/20/2016
Back Squat (5-5-5-5)
65% of 1RM
Metcon (AMRAP - Reps)
Death by Squat Clean for 12 minutes:
1 Squat Clean (205/125)
Add 1 rep for each minute

CrossFit

2016-06-19

BOX BRIEFS!!!

- In the upcoming weeks, we will be moving our payment system over from MindBody to Wodify. Everyone should be receiving an updated contract form via their email. Please sign this form as soon as possible and update your payment information as well. We should be fully integrated over to Wodify by July. ***Please note, that you will NOT be charged your membership fee through Wodify until July***

- Don't forget that we have CANCELLED several classes throughtout the week. 8pm CrossFit (Tue/Wed/Thur) and 4pm Teens CrossFit (Fri ONLY).

- If you are interested in being profiled in our "Before/After" feature on our website, please forward a "before" and "after" photo to your coaches at info@crossfitvenividivici.com, along with a short bio of yourself and what motivated you to make a change!!
"Pride 49"
"Pride 49" (Time)
49 Deadlifts (115/75)
49 Front Squats (115/75)
49 Hand Release Push-Ups
49 Burpees
49 Lunges
49 Dips
49 Double Under (or 147 singles)
49 AbMat Sit-Ups
49 Toes 2 Bar (or Knees 2 Elbow)

CrossFit

2016-06-18

BOX BRIEFS!!!

- In the upcoming weeks, we will be moving our payment system over from MindBody to Wodify. Everyone should be receiving an updated contract form via their email. Please sign this form as soon as possible and update your payment information as well. We should be fully integrated over to Wodify by July. ***Please note, that you will NOT be charged your membership fee through Wodify until July***

- Don't forget that we have CANCELLED several classes throughtout the week. 8pm CrossFit (Tue/Wed/Thur) and 4pm Teens CrossFit (Fri ONLY).

- If you are interested in being profiled in our "Before/After" feature on our website, please forward a "before" and "after" photo to your coaches at info@crossfitvenividivici.com, along with a short bio of yourself and what motivated you to make a change!!
"Blessings for Timmy"
Metcon (Time)
2 Rounds for Time of:
1 800m Run
7 Burpees
19 Pull-Ups
53 KB Swings (53/35)

Cash Out: 35 Wall Balls (20/14)

CrossFit

2016-06-17

BOX BRIEFS!!!

- In the upcoming weeks, we will be moving our payment system over from MindBody to Wodify. Everyone should be receiving an updated contract form via their email. Please sign this form as soon as possible and update your payment information as well. We should be fully integrated over to Wodify by July. ***Please note, that you will NOT be charged your membership fee through Wodify until July***

- We have our "Blessings for Timmy" Fundraiser WOD on June 18th @ 9am. We hope that you can come join us...

- Don't forget that we have CANCELLED several classes throughtout the week. 8pm CrossFit (Tue/Wed/Thur) and 4pm Teens CrossFit (Fri ONLY).

- If you are interested in being profiled in our "Before/After" feature on our website, please forward a "before" and "after" photo to your coaches at info@crossfitvenividivici.com, along with a short bio of yourself and what motivated you to make a change!!
06/17/2016
"Granite Games Qualifier 16.2" (AMRAP - Reps)
17min AMRep of:
50 Cal Row
50 Wall Balls (20/14) (10'/9' Target)
50 Shoulder 2 Overhead (115/85)
50 Box Jumps (24/20)
"Granite Games Qualifier 16.2 (Scaled)" (AMRAP - Reps)
17min AMRep of:
50 Cal Row
50 Wall Balls (20/10) (9' Target)
50 Shoulder 2 Overhead (95/65)
50 Box Jumps (24/20)

CrossFit

2016-06-16

BOX BRIEFS!!!

- In the upcoming weeks, we will be moving our payment system over from MindBody to Wodify. Everyone should be receiving an updated contract form via their email. Please sign this form as soon as possible and update your payment information as well. We should be fully integrated over to Wodify by July. ***Please note, that you will NOT be charged your membership fee through Wodify until July***

- We have our "Blessings for Timmy" Fundraiser WOD on June 18th @ 9am. We hope that you can come join us...

- Don't forget that we have CANCELLED several classes throughtout the week. 8pm CrossFit (Tue/Wed/Thur) and 4pm Teens CrossFit (Fri ONLY).

- If you are interested in being profiled in our "Before/After" feature on our website, please forward a "before" and "after" photo to your coaches at info@crossfitvenividivici.com, along with a short bio of yourself and what motivated you to make a change!!
06/16/2016
Clean and Jerk (2-2-2-2)
75% of 1RM
Metcon (AMRAP - Rounds)
EMOM for 15 min of:
Minute 1 – 10 Toes to Bar
Minute 2 – 15 KB Swings (53/35)
Minute 3 – 20 AbMat Sit-Ups

CrossFit

2016-06-15

BOX BRIEFS!!!

- In the upcoming weeks, we will be moving our payment system over from MindBody to Wodify. Everyone should be receiving an updated contract form via their email. Please sign this form as soon as possible and update your payment information as well. We should be fully integrated over to Wodify by July. ***Please note, that you will NOT be charged your membership fee through Wodify until July***

- We have our "Blessings for Timmy" Fundraiser WOD on June 18th @ 9am. We hope that you can come join us...

- Don't forget that we have CANCELLED several classes throughtout the week. 8pm CrossFit (Tue/Wed/Thur) and 4pm Teens CrossFit (Fri ONLY).

- If you are interested in being profiled in our "Before/After" feature on our website, please forward a "before" and "after" photo to your coaches at info@crossfitvenividivici.com, along with a short bio of yourself and what motivated you to make a change!!
06/15/2016
Handstand Push-ups
Metcon (Time)
7 Rounds for Time of:
7 Deadlifts (225/155)
7 HSPU
7 Burpees
7 Ring Dips

CrossFit

2016-06-14

BOX BRIEFS!!!

- In the upcoming weeks, we will be moving our payment system over from MindBody to Wodify. Everyone should be receiving an updated contract form via their email. Please sign this form as soon as possible and update your payment information as well. We should be fully integrated over to Wodify by July. ***Please note, that you will NOT be charged your membership fee through Wodify until July***

- We have our "Blessings for Timmy" Fundraiser WOD on June 18th @ 9am. We hope that you can come join us...

- Don't forget that we have CANCELLED several classes throughtout the week. 8pm CrossFit (Tue/Wed/Thur) and 4pm Teens CrossFit (Fri ONLY).

- If you are interested in being profiled in our "Before/After" feature on our website, please forward a "before" and "after" photo to your coaches at info@crossfitvenividivici.com, along with a short bio of yourself and what motivated you to make a change!!
06/14/2016
Push Press (3-3-3-3)
75% of 1RM
Metcon (Time)
5 Rounds for Time of:
6 Clusters (135/95)
1 Round of "Cindy"
100m Sprint

CrossFit

2016-06-13

BOX BRIEFS!!!

- In the upcoming weeks, we will be moving our payment system over from MindBody to Wodify. Everyone should be receiving an updated contract form via their email. Please sign this form as soon as possible and update your payment information as well. We should be fully integrated over to Wodify by July. ***Please note, that you will NOT be charged your membership fee through Wodify until July***

- We have our "Blessings for Timmy" Fundraiser WOD on June 18th @ 9am. We hope that you can come join us...

- Don't forget that we have CANCELLED several classes throughtout the week. 8pm CrossFit (Tue/Wed/Thur) and 4pm Teens CrossFit (Fri ONLY).

- If you are interested in being profiled in our "Before/After" feature on our website, please forward a "before" and "after" photo to your coaches at info@crossfitvenividivici.com, along with a short bio of yourself and what motivated you to make a change!!
06/13/2016
Back Squat (3-3-3-3-3)
75% of 1RM
Metcon (AMRAP - Rounds and Reps)
9 min AMRAP of:
12 Back Rack Lunges (115/75)
12 DB Snatches (50/30)
30 DU

CrossFit

2016-06-12

BOX BRIEFS!!!

- In the upcoming weeks, we will be moving our payment system over from MindBody to Wodify. Everyone should be receiving an updated contract form via their email. Please sign this form as soon as possible and update your payment information as well. We should be fully integrated over to Wodify by July. ***Please note, that you will NOT be charged your membership fee through Wodify until July***

- We have our "Blessings for Timmy" Fundraiser WOD on June 18th @ 9am. We hope that you can come join us...

- Don't forget that we have CANCELLED several classes throughtout the week. 8pm CrossFit (Tue/Wed/Thur) and 4pm Teens CrossFit (Fri ONLY).

- If you are interested in being profiled in our "Before/After" feature on our website, please forward a "before" and "after" photo to your coaches at info@crossfitvenividivici.com, along with a short bio of yourself and what motivated you to make a change!!
"Moszer"
"Moszer" (Time)
9 Rounds for Time:
300m Run
6 Air Squats
6 Pull-Ups
6 Box Jumps (24/20)
6 Burpees
6 Sit-Ups
6 Lunges
6 Kettlebell Swings (53/35)
In honor of Fargo police officer Jason Moszer (33) killed in the line of duty Feb 11, 2016, from a gunshot wound. Jason responded to a report of domestic violence in which suspect’s son had called dispatchers and said the man had fired a gun at his mother. Jason was shot inside the home and died the next day from his wounds.

Badge number 98: 9 rounds, 8 movements. 6 years in service: 6 reps of each moment. Killed on the 300 block of 9th Ave N: 300M Run.

CrossFit

2016-06-10

BOX BRIEFS!!!

- In the upcoming weeks, we will be moving our payment system over from MindBody to Wodify. Everyone should be receiving an updated contract form via their email. Please sign this form as soon as possible and update your payment information as well. We should be fully integrated over to Wodify by July. ***Please note, that you will NOT be charged your membership fee through Wodify until July***

- We have our "Blessings for Timmy" Fundraiser WOD on June 18th @ 9am. We hope that you can come join us...

- Don't forget that we have CANCELLED several classes throughtout the week. 8pm CrossFit (Tue/Wed/Thur) and 4pm Teens CrossFit (Fri ONLY).

- If you are interested in being profiled in our "Before/After" feature on our website, please forward a "before" and "after" photo to your coaches at info@crossfitvenividivici.com, along with a short bio of yourself and what motivated you to make a change!!
06/10/2016
"Granite Games Qualifier 16.1" (AMRAP - Reps)
15min AMRep of:
10 Squat Clean & Jerks (135/85lbs)
15 Burpees Over Bar
8 Squat Clean & Jerks (185/115lbs)
15 Burpees Over Bar
6 Squat Clean & Jerks (225/145lbs)
15 Burpees Over Bar
4 Squat Clean & Jerks (275/175lbs)
15 Burpees Over Bar
2 Squat Clean & Jerks (305/200lbs)
15 Burpees Over Bar

MAX Squat Clean & Jerks (315/205lbs)
"Granite Games Qualifier 16.1 (Scaled)" (AMRAP - Reps)
15min AMRep of:
10 Squat Clean & Jerks (95/55lbs)
15 Burpees Over Bar
8 Squat Clean & Jerks (115/75lbs)
15 Burpees Over Bar
6 Squat Clean & Jerks (135/95lbs)
15 Burpees Over Bar
4 Squat Clean & Jerks (155/115lbs)
15 Burpees Over Bar
2 Squat Clean & Jerks (175/125lbs)
15 Burpees Over Bar

MAX Squat Clean & Jerks (185/130lbs)

CrossFit

2016-06-09

BOX BRIEFS!!!

- In the upcoming weeks, we will be moving our payment system over from MindBody to Wodify. Everyone should be receiving an updated contract form via their email. Please sign this form as soon as possible and update your payment information as well. We should be fully integrated over to Wodify by July. ***Please note, that you will NOT be charged your membership fee through Wodify until July***

- We have our "Blessings for Timmy" Fundraiser WOD on June 18th @ 9am. We hope that you can come join us...

- Don't forget that we have CANCELLED several classes throughtout the week. 8pm CrossFit (Tue/Wed/Thur) and 4pm Teens CrossFit (Fri ONLY).

- If you are interested in being profiled in our "Before/After" feature on our website, please forward a "before" and "after" photo to your coaches at info@crossfitvenividivici.com, along with a short bio of yourself and what motivated you to make a change!!
06/09/2016
Clean and Jerk (2-2-2-2)
70% of 1RM
Increase weight w/ each set
Record heaviest weight
Metcon (Time)
3 Rounds For Time of:
10 Front Squats (155/105)
15 Deadlifts (155/105)
10 Bar Facing Burpees

CrossFit

2016-06-08

BOX BRIEFS!!!

- In the upcoming weeks, we will be moving our payment system over from MindBody to Wodify. Everyone should be receiving an updated contract form via their email. Please sign this form as soon as possible and update your payment information as well. We should be fully integrated over to Wodify by July. ***Please note, that you will NOT be charged your membership fee through Wodify until July***

- We have our "Blessings for Timmy" Fundraiser WOD on June 18th @ 9am. We hope that you can come join us...

- Don't forget that we have CANCELLED several classes throughtout the week. 8pm CrossFit (Tue/Wed/Thur) and 4pm Teens CrossFit (Fri ONLY).

- If you are interested in being profiled in our "Before/After" feature on our website, please forward a "before" and "after" photo to your coaches at info@crossfitvenividivici.com, along with a short bio of yourself and what motivated you to make a change!!
06/08/2016
Handstand Walk
Metcon (Time)
For Time:
24-18-12-6
OH Lunges (95/65)
Snatches (95/65)

CrossFit

2016-06-07

BOX BRIEFS!!!

- In the upcoming weeks, we will be moving our payment system over from MindBody to Wodify. Everyone should be receiving an updated contract form via their email. Please sign this form as soon as possible and update your payment information as well. We should be fully integrated over to Wodify by July. ***Please note, that you will NOT be charged your membership fee through Wodify until July***

- We have our "Blessings for Timmy" Fundraiser WOD on June 18th @ 9am. We hope that you can come join us...

- Don't forget that we have CANCELLED several classes throughtout the week. 8pm CrossFit (Tue/Wed/Thur) and 4pm Teens CrossFit (Fri ONLY).

- If you are interested in being profiled in our "Before/After" feature on our website, please forward a "before" and "after" photo to your coaches at info@crossfitvenividivici.com, along with a short bio of yourself and what motivated you to make a change!!
06/07/2016
Push Press (3-3-3-3)
70% of 1RM
Increase weight w/ each set.
Record heaviest weight.
Metcon (Time)
4 Rounds for Time of:
25 Wall Balls (20/14)
15 AbMat Sit-Ups
5 Bar MU

CrossFit

2016-06-06

BOX BRIEFS!!!

- In the upcoming weeks, we will be moving our payment system over from MindBody to Wodify. Everyone should be receiving an updated contract form via their email. Please sign this form as soon as possible and update your payment information as well. We should be fully integrated over to Wodify by July. ***Please note, that you will NOT be charged your membership fee through Wodify until July***

- We have our "Blessings for Timmy" Fundraiser WOD on June 18th @ 9am. We hope that you can come join us...

- Don't forget that we have CANCELLED several classes throughtout the week. 8pm CrossFit (Tue/Wed/Thur) and 4pm Teens CrossFit (Fri ONLY).

- If you are interested in being profiled in our "Before/After" feature on our website, please forward a "before" and "after" photo to your coaches at info@crossfitvenividivici.com, along with a short bio of yourself and what motivated you to make a change!!
06/06/2016
Back Squat (5-5-5-5)
70% of 1RM
Increase weight w/ each set.
Record heaviest weight.
Metcon (AMRAP - Rounds and Reps)
AMRAP in 10 minutes of:
10 Ring Dips
5 Hang Squat Cleans (155/105)

CrossFit

2016-06-05

BOX BRIEFS!!!

- In the upcoming weeks, we will be moving our payment system over from MindBody to Wodify. Everyone should be receiving an updated contract form via their email. Please sign this form as soon as possible and update your payment information as well. We should be fully integrated over to Wodify by July. ***Please note, that you will NOT be charged your membership fee through Wodify until July***

- Don't forget that our Memorial Day "Murph" Fundraiser WOD will be on May 30th at 8:00AM. We moved this to an earlier time to accomodate for the heat that is expected.

- If you haven't done so yet, please update your birthdays in your Wodify accounts, so that we don't miss out on your special day!!!

- If you are interested in being profiled in our "Before/After" feature on our website, please forward a "before" and "after" photo to your coaches at info@crossfitvenividivici.com, along with a short bio of yourself and what motivated you to make a change!!
"Holbrook"
Holbrook (10 Rounds for time)
10 Rounds each for time:
5 Thrusters, 115#
10 Pull-ups
100m Sprint
Rest 1-Minute
In honor of U.S. Army Captain Jason Holbrook, 28, of Burnet, Texas, was killed on July 29th, 2010
To learn more about Holbrook click here

CrossFit

2016-06-04

BOX BRIEFS!!!

- In the upcoming weeks, we will be moving our payment system over from MindBody to Wodify. Everyone should be receiving an updated contract form via their email. Please sign this form as soon as possible and update your payment information as well. We should be fully integrated over to Wodify by July. ***Please note, that you will NOT be charged your membership fee through Wodify until July***

- Don't forget that our Memorial Day "Murph" Fundraiser WOD will be on May 30th at 8:00AM. We moved this to an earlier time to accomodate for the heat that is expected.

- If you haven't done so yet, please update your birthdays in your Wodify accounts, so that we don't miss out on your special day!!!

- If you are interested in being profiled in our "Before/After" feature on our website, please forward a "before" and "after" photo to your coaches at info@crossfitvenividivici.com, along with a short bio of yourself and what motivated you to make a change!!
CrossFit (Partners)
Metcon (Time)
Partner WOD
For Time:
200 DU (600 Singles)
100 Burpees
100 AbMat Sit-Ups
800m Partner Run
100 KB Swings (53/35)
100 KB Goblet Squats (53/35)
200 DU (600 Singles)
Partners need to decide if they will be doing DU or singles before the start of the WOD.

CrossFit

2016-06-03

BOX BRIEFS!!!

- In the upcoming weeks, we will be moving our payment system over from MindBody to Wodify. Everyone should be receiving an updated contract form via their email. Please sign this form as soon as possible and update your payment information as well. We should be fully integrated over to Wodify by July. ***Please note, that you will NOT be charged your membership fee through Wodify until July***

- Don't forget that our Memorial Day "Murph" Fundraiser WOD will be on May 30th at 8:00AM. We moved this to an earlier time to accomodate for the heat that is expected.

- If you haven't done so yet, please update your birthdays in your Wodify accounts, so that we don't miss out on your special day!!!

- If you are interested in being profiled in our "Before/After" feature on our website, please forward a "before" and "after" photo to your coaches at info@crossfitvenividivici.com, along with a short bio of yourself and what motivated you to make a change!!
06/03/2016
Bench Press (5-5-5-5-5)
Metcon (Time)
For Time:

Buy-In: 800m Row

- then -

3 Rounds for Time:
21 Wall Balls
14 Box Jumps
7 Deadlifts (315/205)

CrossFit

2016-06-02

BOX BRIEFS!!!

- In the upcoming weeks, we will be moving our payment system over from MindBody to Wodify. Everyone should be receiving an updated contract form via their email. Please sign this form as soon as possible and update your payment information as well. We should be fully integrated over to Wodify by July. ***Please note, that you will NOT be charged your membership fee through Wodify until July***

- Don't forget that our Memorial Day "Murph" Fundraiser WOD will be on May 30th at 8:00AM. We moved this to an earlier time to accomodate for the heat that is expected.

- If you haven't done so yet, please update your birthdays in your Wodify accounts, so that we don't miss out on your special day!!!

- If you are interested in being profiled in our "Before/After" feature on our website, please forward a "before" and "after" photo to your coaches at info@crossfitvenividivici.com, along with a short bio of yourself and what motivated you to make a change!!
06/02/2016
Back Squat (5-5-5-5-5)
Increase weight w/ each set.
Record heaviest weight used.
Metcon (Time)
For Time:
100 DU
10 Snatches (115/75)
5 Ring MU
80 DU
8 Snatches (115/75)
4 Ring MU
60 DU
6 Snatches (115/75)
3 Ring MU
40 DU
4 Snatches (115/75)
2 Ring MU
20 DU
2 Snatches (115/75)
1 Ring MU

CrossFit

2016-06-01

BOX BRIEFS!!!

- In the upcoming weeks, we will be moving our payment system over from MindBody to Wodify. Everyone should be receiving an updated contract form via their email. Please sign this form as soon as possible and update your payment information as well. We should be fully integrated over to Wodify by July. ***Please note, that you will NOT be charged your membership fee through Wodify until July***

- Don't forget that our Memorial Day "Murph" Fundraiser WOD will be on May 30th at 8:00AM. We moved this to an earlier time to accomodate for the heat that is expected.

- If you haven't done so yet, please update your birthdays in your Wodify accounts, so that we don't miss out on your special day!!!

- If you are interested in being profiled in our "Before/After" feature on our website, please forward a "before" and "after" photo to your coaches at info@crossfitvenividivici.com, along with a short bio of yourself and what motivated you to make a change!!
06/01/2016
Turkish Get Up
Metcon (AMRAP - Rounds and Reps)
AMRAP 15min of:
100m One-Arm KB Farmers Carry (53/35)
9 Push Jerks (135/95)
12 Toes to Bar

CrossFit

2016-05-31

BOX BRIEFS!!!

- In the upcoming weeks, we will be moving our payment system over from MindBody to Wodify. Everyone should be receiving an updated contract form via their email. Please sign this form as soon as possible and update your payment information as well. We should be fully integrated over to Wodify by July. ***Please note, that you will NOT be charged your membership fee through Wodify until July***

- Don't forget that our Memorial Day "Murph" Fundraiser WOD will be on May 30th at 8:00AM. We moved this to an earlier time to accomodate for the heat that is expected.

- If you haven't done so yet, please update your birthdays in your Wodify accounts, so that we don't miss out on your special day!!!

- If you are interested in being profiled in our "Before/After" feature on our website, please forward a "before" and "after" photo to your coaches at info@crossfitvenividivici.com, along with a short bio of yourself and what motivated you to make a change!!
05/31/2016
Deadlift (5-5-5-5-5)
Increase in weight w/ each set.
Record heaviest weight used.
Metcon (Time)
5 Rounds for Time:
8 Hang Cleans (155/115)
8 Burpees Over the Bar

CrossFit

2016-05-30

BOX BRIEFS!!!

- In the upcoming weeks, we will be moving our payment system over from MindBody to Wodify. Everyone should be receiving an updated contract form via their email. Please sign this form as soon as possible and update your payment information as well. We should be fully integrated over to Wodify by July. ***Please note, that you will NOT be charged your membership fee through Wodify until July***

- Don't forget that our Memorial Day "Murph" Fundraiser WOD will be on May 30th at 8:00AM. We moved this to an earlier time to accomodate for the heat that is expected.

- If you haven't done so yet, please update your birthdays in your Wodify accounts, so that we don't miss out on your special day!!!

- If you are interested in being profiled in our "Before/After" feature on our website, please forward a "before" and "after" photo to your coaches at info@crossfitvenividivici.com, along with a short bio of yourself and what motivated you to make a change!!
"Murph"
Murph (Time)
For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

CrossFit

2016-05-29

BOX BRIEFS!!!

- In the upcoming weeks, we will be moving our payment system over from MindBody to Wodify. Everyone should be receiving an updated contract form via their email. Please sign this form as soon as possible and update your payment information as well. We should be fully integrated over to Wodify by July. ***Please note, that you will NOT be charged your membership fee through Wodify until July***

- Don't forget that our Memorial Day "Murph" Fundraiser WOD will be on May 30th at 8:00AM. We moved this to an earlier time to accomodate for the heat that is expected.

- If you haven't done so yet, please update your birthdays in your Wodify accounts, so that we don't miss out on your special day!!!

- If you are interested in being profiled in our "Before/After" feature on our website, please forward a "before" and "after" photo to your coaches at info@crossfitvenividivici.com, along with a short bio of yourself and what motivated you to make a change!!
05/29/2016
Metcon (Time)
50-40-30-20-10-20-30-40-50
Double Unders
AbMat Sit Ups

Cash Out: 1000m Row

CrossFit

2016-05-27

BOX BRIEFS!!!

- In the upcoming weeks, we will be moving our payment system over from MindBody to Wodify. Everyone should be receiving an updated contract form via their email. Please sign this form as soon as possible and update your payment information as well. We should be fully integrated over to Wodify by July. ***Please note, that you will NOT be charged your membership fee through Wodify until July***

- Don't forget that our Memorial Day "Murph" Fundraiser WOD will be on May 30th at 8:00AM. We moved this to an earlier time to accomodate for the heat that is expected.

- If you haven't done so yet, please update your birthdays in your Wodify accounts, so that we don't miss out on your special day!!!

- If you are interested in being profiled in our "Before/After" feature on our website, please forward a "before" and "after" photo to your coaches at info@crossfitvenividivici.com, along with a short bio of yourself and what motivated you to make a change!!
05/27/2016
Deadlift (5-5-5-5-5)
Increase weight w/ each set.
Record heaviest weight completed.
Metcon (Time)
4 Rounds for Time of:
50 DU
12 Snatches (95/65)

CrossFit

2016-05-26

BOX BRIEFS!!!

- In the upcoming weeks, we will be moving our payment system over from MindBody to Wodify. Everyone should be receiving an updated contract form via their email. Please sign this form as soon as possible and update your payment information as well. We should be fully integrated over to Wodify by July. ***Please note, that you will NOT be charged your membership fee through Wodify until July***

- Don't forget that our Memorial Day "Murph" Fundraiser WOD will be on May 30th at 8:00AM. We moved this to an earlier time to accomodate for the heat that is expected.

- If you haven't done so yet, please update your birthdays in your Wodify accounts, so that we don't miss out on your special day!!!

- If you are interested in being profiled in our "Before/After" feature on our website, please forward a "before" and "after" photo to your coaches at info@crossfitvenividivici.com, along with a short bio of yourself and what motivated you to make a change!!
05/26/2016
Snatch + Hang Snatch (3-2-2-1-1-1-1)
Establish 1RM
Metcon (AMRAP - Rounds and Reps)
AMRAP for 10 Minutes of:
5 HSPU
7 Thrusters (115/75)
9 Pull-Ups

CrossFit

2016-05-25

BOX BRIEFS!!!

- In the upcoming weeks, we will be moving our payment system over from MindBody to Wodify. Everyone should be receiving an updated contract form via their email. Please sign this form as soon as possible and update your payment information as well. We should be fully integrated over to Wodify by July. ***Please note, that you will NOT be charged your membership fee through Wodify until July***

- Don't forget that our Memorial Day "Murph" Fundraiser WOD will be on May 30th at 8:00AM. We moved this to an earlier time to accomodate for the heat that is expected.

- If you haven't done so yet, please update your birthdays in your Wodify accounts, so that we don't miss out on your special day!!!

- If you are interested in being profiled in our "Before/After" feature on our website, please forward a "before" and "after" photo to your coaches at info@crossfitvenividivici.com, along with a short bio of yourself and what motivated you to make a change!!
05/25/2016
Turkish Get Up
Metcon (Time)
For Time:
Row 1000m
20 OHS (155/105)
40 Burpee Box Jump Overs (24/20)

CrossFit

2016-05-24

BOX BRIEFS!!!

- In the upcoming weeks, we will be moving our payment system over from MindBody to Wodify. Everyone should be receiving an updated contract form via their email. Please sign this form as soon as possible and update your payment information as well. We should be fully integrated over to Wodify by July. ***Please note, that you will NOT be charged your membership fee through Wodify until July***

- Don't forget that our Memorial Day "Murph" Fundraiser WOD will be on May 30th at 8:00AM. We moved this to an earlier time to accomodate for the heat that is expected.

- If you haven't done so yet, please update your birthdays in your Wodify accounts, so that we don't miss out on your special day!!!

- If you are interested in being profiled in our "Before/After" feature on our website, please forward a "before" and "after" photo to your coaches at info@crossfitvenividivici.com, along with a short bio of yourself and what motivated you to make a change!!
05/24/2016
Shoulder Press (3-2-2-1-1-1-1)
Establish 1RM
Metcon (Time)
3 Rounds for Time of:
400m Run
40 AbMat Sit Ups
5 Cleans (225/155)

CrossFit

2016-05-23

BOX BRIEFS!!!

- If you haven't done so yet, please update your birthdays in your Wodify accounts, so that we don't miss out on your special day!!!

- If you are interested in being profiled in our upcoming, "Before/After" feature on our website, please forward a "before" photo to your coaches at crossfitvenividivici@gmail.com, along with a short bio of yourself and what motivated you to make a change!!

Thank you,

CFVVV Coaches/Staff
05/23/2016
Overhead Squat (3-2-2-1-1-1-1)
Establish 1RM
Metcon (Time)
21-15-9
S2OH (135/95)
8-6-4
Pistol Squats

CrossFit

2016-05-22

BOX BRIEFS!!!

- If you haven't done so yet, please update your birthdays in your Wodify accounts, so that we don't miss out on your special day!!!

- If you are interested in being profiled in our upcoming, "Before/After" feature on our website, please forward a "before" photo to your coaches at crossfitvenividivici@gmail.com, along with a short bio of yourself and what motivated you to make a change!!

Thank you,

CFVVV Coaches/Staff
"Baz"
"Baz" (AMRAP - Rounds and Reps)
AMRAP 30-minutes of:
30 Double Unders
8 Squat Cleans (155/105)
11 Hand-Release Push-Ups

CrossFit

2016-05-21

BOX BRIEFS!!!

- If you haven't done so yet, please update your birthdays in your Wodify accounts, so that we don't miss out on your special day!!!

- If you are interested in being profiled in our upcoming, "Before/After" feature on our website, please forward a "before" photo to your coaches at crossfitvenividivici@gmail.com, along with a short bio of yourself and what motivated you to make a change!!

Thank you,

CFVVV Coaches/Staff
CrossFit (Partners)
Metcon (Time)
3 Rounds for Time:
1000m Row
30 Partner Deadlifts (315/225)
30 Pull-Ups
30 DB Snatches (50/35)

Time Cap: 30 minutes

CrossFit

2016-05-20

BOX BRIEFS!!!

- If you haven't done so yet, please update your birthdays in your Wodify accounts, so that we don't miss out on your special day!!!

- If you are interested in being profiled in our upcoming, "Before/After" feature on our website, please forward a "before" photo to your coaches at crossfitvenividivici@gmail.com, along with a short bio of yourself and what motivated you to make a change!!

Thank you,

CFVVV Coaches/Staff
05/20/2016
Deadlift (5-5-5-5-5)
Increase in weight w/ each set.
Record heaviest weight completed.
Metcon (AMRAP - Rounds and Reps)
AMRAP in 9min of:
10 Chest 2 Bar Pull-Ups
15 Push Press (115/75)
20 KB Swings (53/35)

CrossFit

2016-05-19

BOX BRIEFS!!!

- If you haven't done so yet, please update your birthdays in your Wodify accounts, so that we don't miss out on your special day!!!

- If you are interested in being profiled in our upcoming, "Before/After" feature on our website, please forward a "before" photo to your coaches at crossfitvenividivici@gmail.com, along with a short bio of yourself and what motivated you to make a change!!

Thank you,

CFVVV Coaches/Staff
05/19/2016
Snatch + Hang Snatch (2-2-2-2)
80% of 1RM
Metcon (Time)
For Time
12-9-6 of:
Hang Cleans (155/105)
Burpee Broad Jump
- Then -
9-6-3 of:
Hang Snatch (135/95)
Burpee Broad Jump

CrossFit

2016-05-18

BOX BRIEFS!!!

- If you haven't done so yet, please update your birthdays in your Wodify accounts, so that we don't miss out on your special day!!!

- If you are interested in being profiled in our upcoming, "Before/After" feature on our website, please forward a "before" photo to your coaches at crossfitvenividivici@gmail.com, along with a short bio of yourself and what motivated you to make a change!!

Thank you,

CFVVV Coaches/Staff
05/18/2016
Mid-Line Work
Metcon (Time)
For Time:
400m Run
30 Box Jumps (24/20)
20 Back Squats (135/95)
10 Bar Muscle-Ups
20 Back Squats (135/95)
30 Box Jumps (24/20)
400m Run

CrossFit

2016-05-17

BOX BRIEFS!!!

- If you haven't done so yet, please update your birthdays in your Wodify accounts, so that we don't miss out on your special day!!!

- If you are interested in being profiled in our upcoming, "Before/After" feature on our website, please forward a "before" photo to your coaches at crossfitvenividivici@gmail.com, along with a short bio of yourself and what motivated you to make a change!!

Thank you,

CFVVV Coaches/Staff
05/17/2016
Shoulder Press (3-3-3-3)
80% of 1RM
Metcon (Time)
4 Rounds for Time:
12 SDHP (95/65)
24 Lunges (Body Weight Lunges)

Cash-Out: 100 DU

CrossFit

2016-05-16

BOX BRIEFS!!!

- If you haven't done so yet, please update your birthdays in your Wodify accounts, so that we don't miss out on your special day!!!

- If you are interested in being profiled in our upcoming, "Before/After" feature on our website, please forward a "before" photo to your coaches at crossfitvenividivici@gmail.com, along with a short bio of yourself and what motivated you to make a change!!

Thank you,

CFVVV Coaches/Staff
05/16/2016
Overhead Squat (2-2-2-2)
80% of 1RM
Metcon (AMRAP - Rounds and Reps)
AMRAP in 13min of:
21 Wall Balls (20/14)
200m Ball Run (20/14)
7 HSPU

CrossFit

2016-05-15

BOX BRIEFS!!!

- If you haven't done so yet, please update your birthdays in your Wodify accounts, so that we don't miss out on your special day!!!

- If you are interested in being profiled in our upcoming, "Before/After" feature on our website, please forward a "before" photo to your coaches at crossfitvenividivici@gmail.com, along with a short bio of yourself and what motivated you to make a change!!

Thank you,

CFVVV Coaches/Staff
"Hammer"
Hammer (5 Rounds for time)
5 Rounds, each for time of:
5 Power Cleans, 135#
10 Front Squats, 135#
5 Jerks, 135#
20 Pull-ups
Rest 90 Seconds
In honor of U.S. Army First Sergeant Michael "Hammer" Bordelon, 37, of Morgan City, LA, died on May 10, 2005
To learn more about Hammer click here

CrossFit

2016-05-13

BOX BRIEFS!!!

- If you haven't done so yet, please update your birthdays in your Wodify accounts, so that we don't miss out on your special day!!!

- If you are interested in being profiled in our upcoming, "Before/After" feature on our website, please forward a "before" photo to your coaches at crossfitvenividivici@gmail.com, along with a short bio of yourself and what motivated you to make a change!!

Thank you,

CFVVV Coaches/Staff
05/13/2016
Bench Press (5-5-5-5-5)
Increase weight w/ each set. Record heaviest weight completed.
Metcon (Time)
4 Rounds for Time of:
10 Thrusters (95/65)
15 AbMat Sit-Ups
25 DU

CrossFit

2016-05-12

BOX BRIEFS!!!

- If you haven't done so yet, please update your birthdays in your Wodify accounts, so that we don't miss out on your special day!!!

- If you are interested in being profiled in our upcoming, "Before/After" feature on our website, please forward a "before" photo to your coaches at crossfitvenividivici@gmail.com, along with a short bio of yourself and what motivated you to make a change!!

Thank you,

CFVVV Coaches/Staff
05/12/2016
Snatch + Hang Snatch (1-1-1-1-1)
90% of 1RM
Metcon (Time)
For Time:
21-15-9
T2B
Clean & Jerk (135/95)

CrossFit

2016-05-11

BOX BRIEFS!!!

- If you haven't done so yet, please update your birthdays in your Wodify accounts, so that we don't miss out on your special day!!!

- If you are interested in being profiled in our upcoming, "Before/After" feature on our website, please forward a "before" photo to your coaches at crossfitvenividivici@gmail.com, along with a short bio of yourself and what motivated you to make a change!!

Thank you,

CFVVV Coaches/Staff
05/11/2016
Mid-Line Work
Metcon (AMRAP - Rounds and Reps)
EMOM for 15 minutes of:
8 KB Snatches (53/35)
12 Box Jumps (24/20)

CrossFit

2016-05-10

BOX BRIEFS!!!

- If you haven't done so yet, please update your birthdays in your Wodify accounts, so that we don't miss out on your special day!!!

- If you are interested in being profiled in our upcoming, "Before/After" feature on our website, please forward a "before" photo to your coaches at crossfitvenividivici@gmail.com, along with a short bio of yourself and what motivated you to make a change!!

Thank you,

CFVVV Coaches/Staff
05/10/2016
Shoulder Press (2-2-2-2)
90% of 1RM
Metcon (Time)
3 Rounds for Time of:
12 OHL (95/65)
15 Pull-Ups
400m Run

CrossFit

2016-05-09

BOX BRIEFS!!!

- If you haven't done so yet, please update your birthdays in your Wodify accounts, so that we don't miss out on your special day!!!

- If you are interested in being profiled in our upcoming, "Before/After" feature on our website, please forward a "before" photo to your coaches at crossfitvenividivici@gmail.com, along with a short bio of yourself and what motivated you to make a change!!

Thank you,

CFVVV Coaches/Staff
05/09/2016
Overhead Squat (2-2-2-2)
90% of 1RM
Metcon (AMRAP - Rounds and Reps)
AMRAP for 9 minutes of:
6 Deadlifts (225/155)
12 Wall Balls

CrossFit

2016-05-08

BOX BRIEFS!!!

- If you haven't done so yet, please update your birthdays in your Wodify accounts, so that we don't miss out on your special day!!!

- If you are interested in being profiled in our upcoming, "Before/After" feature on our website, please forward a "before" photo to your coaches at crossfitvenividivici@gmail.com, along with a short bio of yourself and what motivated you to make a change!!

Thank you,

CFVVV Coaches/Staff
"Betty"
"Betty" (Time)
5 Rounds for Time
12 Push Press (135/95)
20 Box Jump Overs (24/20)

CrossFit

2016-05-08

BOX BRIEFS!!!

- If you haven't done so yet, please update your birthdays in your Wodify accounts, so that we don't miss out on your special day!!!

- If you are interested in being profiled in our upcoming, "Before/After" feature on our website, please forward a "before" photo to your coaches at crossfitvenividivici@gmail.com, along with a short bio of yourself and what motivated you to make a change!!

Thank you,

CFVVV Coaches/Staff
"Annie" meets "Diane"
Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups
Diane (Time)
21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups

CrossFit

2016-05-06

BOX BRIEFS!!!

- If you haven't done so yet, please update your birthdays in your Wodify accounts, so that we don't miss out on your special day!!!

- If you are interested in being profiled in our upcoming, "Before/After" feature on our website, please forward a "before" photo to your coaches at crossfitvenividivici@gmail.com, along with a short bio of yourself and what motivated you to make a change!!

Thank you,

CFVVV Coaches/Staff
05/06/2016
Bench Press (5-5-5-5-5)
Increasing in weight w/ each set.
Record heaviest weight completed...
Metcon (Time)
For Time:
50 Box Jumps Overs (24/20)
40 Front Squats (135/95)
30 Ring Dips
20 Push Jerks (135/95)
10 Ring Muscle-Ups

CrossFit

2016-05-05

BOX BRIEFS!!!

- If you haven't done so yet, please update your birthdays in your Wodify accounts, so that we don't miss out on your special day!!!

- If you are interested in being profiled in our upcoming, "Before/After" feature on our website, please forward a "before" photo to your coaches at crossfitvenividivici@gmail.com, along with a short bio of yourself and what motivated you to make a change!!

Thank you,

CFVVV Coaches/Staff
05/05/2016
Snatch + Hang Snatch (2-2-2-2)
85% of 1RM
Metcon (Time)
5 Rounds for Time:
5 Power Snatch (155/105)
10 Burpess Over the Bar
20 AbMat Sit-Ups

CrossFit

2016-05-04

BOX BRIEFS!!!

- If you haven't done so yet, please update your birthdays in your Wodify accounts, so that we don't miss out on your special day!!!

- If you are interested in being profiled in our upcoming, "Before/After" feature on our website, please forward a "before" photo to your coaches at crossfitvenividivici@gmail.com, along with a short bio of yourself and what motivated you to make a change!!

Thank you,

CFVVV Coaches/Staff
05/04/2016
Mid-Line Work
Metcon (Time)
For time:
Run 1 Mile
20 KB Swings (53/35)
20 KB Goblet Squats (53/35)
Run 800 Meters
15 KB Swings (53/35)
15 KB Goblet Squats (53/35)
Run 400 Meters
10 KB Swings (53/35)
10 KB Goblet Squats (53/35)

CrossFit

2016-05-03

BOX BRIEFS!!!

- If you haven't done so yet, please update your birthdays in your Wodify accounts, so that we don't miss out on your special day!!!

- If you are interested in being profiled in our upcoming, "Before/After" feature on our website, please forward a "before" photo to your coaches at crossfitvenividivici@gmail.com, along with a short bio of yourself and what motivated you to make a change!!

Thank you,

CFVVV Coaches/Staff
05/03/2016
Shoulder Press
85% of 1RM
Metcon (AMRAP - Rounds and Reps)
AMRAP in 9min of:
20 DU
12 Push-Ups
6 Deadlifts (275/175)

CrossFit

2016-05-02

BOX BRIEFS!!!

- If you haven't done so yet, please update your birthdays in your Wodify accounts, so that we don't miss out on your special day!!!

- If you are interested in being profiled in our upcoming, "Before/After" feature on our website, please forward a "before" photo to your coaches at crossfitvenividivici@gmail.com, along with a short bio of yourself and what motivated you to make a change!!

Thank you,

CFVVV Coaches/Staff
05/02/2016
Overhead Squat (2-2-2-2)
85% of 1RM
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups

CrossFit

2016-05-01

BOX BRIEFS!!!

- If you haven't done so yet, please update your birthdays in your Wodify accounts, so that we don't miss out on your special day!!!

- If you are interested in being profiled in our upcoming, "Before/After" feature on our website, please forward a "before" photo to your coaches at crossfitvenividivici@gmail.com, along with a short bio of yourself and what motivated you to make a change!!

Thank you,

CFVVV Coaches/Staff
"Lola"
"Lola" (Time)
5 Rounds for Time:
30 Double Unders
20 Knees to Elbows
10 Handstand Push Ups

CrossFit

2016-05-01

BOX BRIEFS!!!

- If you haven't done so yet, please update your birthdays in your Wodify accounts, so that we don't miss out on your special day!!!

- If you are interested in being profiled in our upcoming, "Before/After" feature on our website, please forward a "before" photo to your coaches at crossfitvenividivici@gmail.com, along with a short bio of yourself and what motivated you to make a change!!

Thank you,

CFVVV Coaches/Staff
"B-1"
B-1 (Time)
3 Rounds for Time:
400m Run
21 Kettlebell Swings (53/35)
15 Knees to Elbows
9 Ring Dips

CrossFit

2016-04-30

BOX BRIEFS!!!

- If you haven't done so yet, please update your birthdays in your Wodify accounts, so that we don't miss out on your special day!!!

- If you are interested in being profiled in our upcoming, "Before/After" feature on our website, please forward a "before" photo to your coaches at crossfitvenividivici@gmail.com, along with a short bio of yourself and what motivated you to make a change!!

Thank you,

CFVVV Coaches/Staff
Partner WOD
Metcon (Time)
1 round for time - teams of 2
400m partner run
40 power clean 115/75
30 front squat 115/75
40 hand release push up
400m partner run
40 power snatch 95/65
30 overhead squat 95/65
40 burpee
400m partner run
Partners can break up the movements however they choose, except for the run.

CrossFit

2016-04-29

BOX BRIEFS!!!

- If you haven't done so yet, please update your birthdays in your Wodify accounts, so that we don't miss out on your special day!!!

- If you are interested in being profiled in our upcoming, "Before/After" feature on our website, please forward a "before" photo to your coaches at crossfitvenividivici@gmail.com, along with a short bio of yourself and what motivated you to make a change!!

Thank you,

CFVVV Coaches/Staff
04/29/2016
Bench Press (5-5-5-5-5)
Increase weight w/ each set...
Record heaviest weight completed
Metcon (Time)
4 Rounds for Time of:
20 Wall Balls (20/14)
20 Pull-Ups
20 Box Jumps (24/20)

CrossFit

2016-04-28

BOX BRIEFS!!!

- If you haven't done so yet, please update your birthdays in your Wodify accounts, so that we don't miss out on your special day!!!

- If you are interested in being profiled in our upcoming, "Before/After" feature on our website, please forward a "before" photo to your coaches at crossfitvenividivici@gmail.com, along with a short bio of yourself and what motivated you to make a change!!

Thank you,

CFVVV Coaches/Staff
04/28/2016
Snatch + Hang Snatch (1-1-1-1-1)
90% of 1RM
Metcon (Time)
For Time:
10-1
Clean (185/125)
HSPU

CrossFit

2016-04-27

BOX BRIEFS!!!

- If you haven't done so yet, please update your birthdays in your Wodify accounts, so that we don't miss out on your special day!!!

- If you are interested in being profiled in our upcoming, "Before/After" feature on our website, please forward a "before" photo to your coaches at crossfitvenividivici@gmail.com, along with a short bio of yourself and what motivated you to make a change!!

Thank you,

CFVVV Coaches/Staff
04/27/2016
Mid-Line Work
Metcon (AMRAP - Reps)
3 Rounds AMReps of:
1 min DU
1 min AbMat Sit-Ups
1 min SDLHP (75/55)
1 min DB S2OH (50/30)
1 min Slam Ball (30/20)
1 min Rest

CrossFit

2016-04-26

BOX BRIEFS!!!

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Thank you,

CFVVV Coaches/Staff
04/26/2016
Shoulder Press (2-2-2-2)
90% of 1RM
Metcon (AMRAP - Rounds and Reps)
10 Minutes AMReps of:
3... 6... 9... 12... 15...18...
Deadlift (115/75)
100m Run
Thruster (115/75)
100m Run
Add 3 reps each round.
Run stays 100m between each movement.

CrossFit

2016-04-25

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CFVVV Coaches/Staff
04/25/2016
Overhead Squat (2-2-2-2)
90% of 1RM
Metcon (Time)
3 Rounds for Time of:
10 Hang Squat Snatch (115/75)
15 Burpees over the Bar

CrossFit

2016-04-24

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CFVVV Coaches/Staff
"Donny"
Donny (Time)
21-15-9-9-15-21
Deadlift, 225#
Burpee
In honor of U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, died April 13, 2011
To learn more about Donny click here

CrossFit

2016-04-23

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CFVVV Coaches/Staff
Partner WOD
Metcon (Time)
"Partner Murph"
For Time:
(40min Time Cap)
1-Mile Partner Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1-Mile Partner Run
Can be broken up, or partitioned, between partners accordingly...

CrossFit

2016-04-22

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Thank you,

CFVVV Coaches/Staff
04/22/2016
Bench Press (5-5-5-5-5)
Increase weight w/ each set.
Record heaviest weight completed.
Metcon (AMRAP - Rounds and Reps)
Rx
AMRAP in 12min of:
12 Thrusters (95/65)
12 OH Squats (95/65)
200m Run

CrossFit

2016-04-21

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CFVVV Coaches/Staff
4/21/2016
Power Snatch (2-2-2-2)
Power Snatch + Hang Snatch
85% of 1RM
Metcon (AMRAP - Rounds and Reps)
Rx
AMRAP in 8min of:
(2/2... 4/4... 6/6... 8/8... 10/10...)
Deadlifts (225/155)
Box Jump (24/20)

CrossFit

2016-04-20

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CFVVV Coaches/Staff
04/20/2016
Mid-Line Work
GHD Sit-Ups
L-Sits
Toes 2 Bar
Knee 2 Elbows (Strict)
Hollow Holds
Metcon (Time)
3 Rounds for Time:
50m DB Walking Lunges (50/30)
14 DB Snatches (50/30)
16 Pull-Ups

Cash out:
800m run

CrossFit

2016-04-19

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CFVVV Coaches/Staff
04/19/2016
Shoulder Press (3-3-3-3)
85% of 1RM
Metcon (Time)
Rx
5 Rounds for Time:
10 Clean & Jerks (135/95)
12 Ring Dips

CrossFit

2016-04-18

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CFVVV Coaches/Staff
04/18/2016
Overhead Squat (3-3-3-3)
85% of 1RM
Metcon (AMRAP - Rounds and Reps)
Rx
AMRAP in 18min of:
10 KB Box Step-Ups (53/35) (24/20)
20 Burpees
30 Wall Balls (20/14)
40 KB Swings (53/35)
50 DU

CrossFit

2016-04-17

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CFVVV Coaches/Staff
"Maupin"
"Maupin" (Time)
4 Rounds for Time:
800m Run
49 Push-Ups
49 Sit-Ups
49 Squats
U.S. Army Staff Sgt. Keith “Matt” Maupin, 24, of Batavia, Ohio, disappeared on April 9, 2004, when insurgents south of Baghdad attacked his convoy with small-arms fire and rocket-propelled grenades. His remains were found on March 20, 2008. Prior to his disappearance, Maupin served as part of the 724th Transportation Company in Bartonville, Illinois.
He is survived by his mother, Carolyn; father, Keith; a brother and sister; and many other friends and family members.

CrossFit

2016-04-16

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CFVVV Coaches/Staff
Partner WOD
Metcon (Time)
20 Rounds for Time:
7 Power Cleans (95/65)
7 Thrusters (95/65)
7 Back Squats (95/65)

Cash Out: 800m Partner Relay Run
First partner completes a whole round, then other partner goes. 10 complete rounds will be done per partner.

CrossFit

2016-04-15

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CFVVV Coaches/Staff
04/15/2016
Back Squat (5-5-5-5-5)
Increase in weight w/ each set.
Record heaviest weight used.
Metcon (Time)
For Time:
Buy-in:
Row 1000m
-then-
9-7-5
Squat Snatch (135/95)
21-15-9
Bar Facing Burpees

CrossFit

2016-04-14

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CFVVV Coaches/Staff
04/14/2016
Power Snatch (2-2-2-2)
Snatch + Hang Snatch
80% of 1RM
Metcon (AMRAP - Rounds and Reps)
AMRAP for 10 minutes of:
10 Thrusters (95/65)
3 BMU

CrossFit

2016-04-13

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CFVVV Coaches/Staff
04/13/2016
Rope Climb
Skills and Progressions
Metcon (AMRAP - Rounds and Reps)
AMRAP for 20 minutes of:
5 HSPU
10 OHL (95/65)
15 Box Jumps Over (24/20)

CrossFit

2016-04-12

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CFVVV Coaches/Staff
04/12/2016
Shoulder Press (3-3-3-3)
80% of 1RM
Metcon (AMRAP - Rounds and Reps)
EMOM for 12 Minutes of:
5 Deadlift (185/125)
3 Hang Power Clean (185/125)

CrossFit

2016-04-11

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CFVVV Coaches/Staff
04/11/2016
Overhead Squat (3-3-3-3)
80% of 1RM
Metcon (Time)
4 Rounds For Time of:
200m Ball Run
20 Wall Balls (20/14)
20 T2B

CrossFit

2016-04-10

BOX BRIEFS!!!

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CFVVV Coaches/Staff
"Klepto"
Klepto (Time)
4 Rounds for time of:
27 Box Jumps, 24"
20 Burpees
11 Squat Cleans, 145#
In honor of U.S. Air Force Major David "Klepto" L. Brodeur, 34, of Auburn, Massachusetts, died on April 27, 2011
To learn more about Klepto click here

CrossFit

2016-04-08

BOX BRIEFS!!!

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CFVVV Coaches/Staff
04/08/2016
Back Squat (5-5-5-5-5)
Record heaviest weight completed
Metcon (AMRAP - Reps)
AMRAP 4min :
30 Lateral Barbell Burpees
(Then, with remaining time)
Max Clean & Jerk (135/95)

Rest 1min
Metcon (AMRAP - Reps)
AMRAP 4min:
20 Lateral Barbell Burpees
(Then, with remaining time)
Max Clean & Jerk (155/115)

Rest 1min
Metcon (AMRAP - Reps)
AMRAP 4min:
10 Lateral Barbell Burpees
(Then, with remaining time)
Max Clean & Jerk (175/135)

CrossFit

2016-04-07

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CFVVV Coaches/Staff
04/07/2016
Power Snatch (2-2-2-2)
Power Snatch + Hang Snatch
75% of 1RM
Metcon (Time)
3 Rounds for Time:
400m Run
15 Ring Dips
12 Hang Power Snatches (115/75)

CrossFit

2016-04-06

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CFVVV Coaches/Staff
04/06/2016
Pistols
Skills and Progression
Josh (Time)
21 Overhead Squats, 95#
42 Pull-ups
15 Overhead Squats, 95#
30 Pull-ups
9 Overhead Squats, 95#
18 Pull-ups
In honor of SSG Joshua Hager, United States Army, was killed Thursday February 22 2007 in Ar Ramadi, Iraq.
To learn more about Josh click here

CrossFit

2016-04-05

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CFVVV Coaches/Staff
04/05/2016
Shoulder Press (3-3-3-3)
75% of 1RM
Metcon (Time)
5 Rounds For time:
14 Box Jumps. (24/20)
12 Deadlifts (135/95)
10 Lunges (135/95)

CrossFit

2016-04-04

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CFVVV Coaches/Staff
04/04/2016
Overhead Squat (3-3-3-3)
75% of 1RM
Metcon (Time)
For Time:
70 KB Goblet Squats (53/35)
60 AbMat Sit Ups
50 KB Swings (53/35)
40 AbMat Sit Ups
30 KB SDHP (53/35)
20 AbMat Sit Ups
100m KB Front Rack Carry (53/35)

CrossFit

2016-04-03

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CFVVV Coaches/Staff
"Coe"
Coe (Time)
Ten rounds for time of:
10 Thrusters, 95#
10 Ring push-ups
In honor of Army Sgt. Keith Adam Coe, 30, of Auburndale, FL, died April 27th, 2010
To learn more about Coe click here

CrossFit

2016-04-02

BOX BRIEFS!!!

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CFVVV Coaches/Staff
CrossFit (Partners)
Metcon (Time)
For Time:
200m MedBall Partner Run
100 Deadlifts (135/95)
80 Wall Balls (20/14)
60 KB Lunges (53/35)
40 Front Squats (135/95)
200m MedBall Partner Run
40 Front Squats (135/95)
60 KB Lunges (53/35)
80 Wall Balls (20/14)
100 Deadlifts (135/95)
200m MedBall Partner Run

CrossFit

2016-04-01

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CFVVV Coaches/Staff
04/01/2016
Back Squat (5-5-5-5-5)
Increase in weight with each set
Record heaviest weight completed
Metcon (Time)
Rx
3 Rounds For Time of:
15 C2B
10 Push Press (115/75)
25 DU

Rx+
3 Rounds For Time of:
15 C2B
10 Push Press (135/95)
25 DU

CrossFit

2016-03-31

BOX BRIEFS!!!

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Thank you,

CFVVV Coaches/Staff
03/31/2016
Power Snatch (2-2-2-2)
Power Snatch + Hang Snatch
@ 65% of 1RM
Metcon (Time)
Rx
For Time:
21-15-9
OHS (95/65)
HSPU

Rx+
For Time:
21-15-9
OHS (135/95)
HSPU

CrossFit

2016-03-30

BOX BRIEFS!!!

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CFVVV Coaches/Staff
03/30/2016
Pistols
Skills and Progression
Metcon (Time)
Rx
5 Rounds For Time of:
10 T2B
10 Deadlift (225/155)
10 Burpees

Rx+
5 Rounds For Time of:
10 T2B
10 Deadlift (255/175)
10 Burpees

CrossFit

2016-03-29

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Thank you,

CFVVV Coaches/Staff
03/29/2016
Shoulder Press (3-3-3-3)
65% of 1RM
Metcon (Time)
Rx
For Time:
400m Ball Run
30 Wall Balls (20/14)
100m Ball Run
20 Box Jumps (24/20)
100m Ball Run
20 Box Jumps (24/20)
100m Ball Run
30 Wall Balls (20/14)
400m Ball Run

Rx+
For Time:
400m Ball Run
30 Wall Balls (20/14)
100m Ball Run
20 Box Jumps (30/24)
100m Ball Run
20 Box Jumps (30/24)
100m Ball Run
30 Wall Balls (20/14)
400m Ball Run

CrossFit

2016-03-28

BOX BRIEFS!!!

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Thank you,

CFVVV Coaches/Staff
03/28/2016
Overhead Squat (3-3-3-3)
65% of 1RM

CrossFit

2016-03-27

BOX BRIEFS!!!

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CFVVV Coaches/Staff
"Wittman"
Wittman (Time)
Seven rounds:
1.5 pood Kettlebell swing, 15 reps
95 pound Power clean, 15 reps
15 Box jumps, 24" box
Post total time.
In honor of U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, was killed on February 13, 2010
To learn more about Wittman click here
Jeremiah Wittman | Age 26 | Darby, Montana

U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.

CrossFit

2016-03-26

BOX BRIEFS!!!

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Thank you,

CFVVV Coaches/Staff
CrossFit (Partner WOD)
Metcon (AMRAP - Rounds and Reps)
8min AMRAP
24 Wall Balls (12ea.)
32 MedBall Cleans (16ea.)
40 Partner Facing MedBall Sit-Ups
Metcon (AMRAP - Rounds and Reps)
8min AMRAP
20 1-arm KB S2OH (10ea.)
24 1-arm KB OH Lunges (12ea.)
28 KB Push-Up Pass Pass Through (14ea.)
Metcon (AMRAP - Rounds and Reps)
8min AMRAP
20 Hanging K2E (10ea.)
24 Ring Dips (12ea.)
30 Ring Rows (15ea.)

CrossFit

2016-03-25

BOX BRIEFS!!!

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Thank you,

CFVVV Coaches/Staff
CrossFit Games Open 16.5
CrossFit Games Open 14.5 and 16.5 (Time)
For Time:
21 Thruster, 95#/65#
21 Bar Facing Burpees
18 Thruster, 95#/65#
18 Bar Facing Burpees
15 Thruster, 95#/65#
15 Bar Facing Burpees
12 Thruster, 95#/65#
12 Bar Facing Burpees
9 Thruster, 95#/65#
9 Bar Facing Burpees
6 Thruster, 95#/65#
6 Bar Facing Burpees
3 Thruster, 95#/65#
3 Bar Facing Burpees
CrossFit Games Open 16.5 Scaled (Time)
For Time:
21 Thruster, 65# /45#
21 Bar Facing Burpees
18 Thruster, 65# /45#
18 Bar Facing Burpees
15 Thruster, 65# /45#
15 Bar Facing Burpees
12 Thruster, 65# /45#
12 Bar Facing Burpees
9 Thruster, 65# /45#
9 Bar Facing Burpees
6 Thruster, 65# /45#
6 Bar Facing Burpees
3 Thruster, 65# /45#
3 Bar Facing Burpees

CrossFit

2016-03-24

BOX BRIEFS!!!

- If you haven't done so yet, please update your birthdays in your Wodify accounts, so that we don't miss out on your special day!!!

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Thank you,

CFVVV Coaches/Staff
03/24/2016
Power Snatch (2-2-2-2)
Power Snatch + Hang Snatch
80% of 1RM
Record heaviest weight completed...
Metcon (AMRAP - Reps)
Rx
3 rounds for Max Reps of:
1min Slam balls (30/20)
1min Abmat sit ups
1min Air bike (cal)
1min Wall Balls (20/14)
1min KB swings (53/35)
1min rest
3 total scores will be had. 1 for each round.

CrossFit

2016-03-23

BOX BRIEFS!!!

- If you haven't done so yet, please update your birthdays in your Wodify accounts, so that we don't miss out on your special day!!!

- If you are interested in being profiled in our upcoming, "Before/After" feature on our website, please forward a "before" photo to your coaches at crossfitvenividivici@gmail.com, along with a short bio of yourself and what motivated you to make a change!!

Thank you,

CFVVV Coaches/Staff
03/23/2016
Mid-Line Work
L-Sits, Hollow Holds, Plank Holds, GHD, Abs...
Metcon (Time)
Rx
3 Rounds for Time:
10 Hang Squat Cleans (155/105)
12 Pull Ups
14 Box Jumps (24/20)
400M Run

Rx+
3 Rounds for Time:
10 Hang Squat Cleans (185/115)
12 Pull Ups
14 Box Jumps (24/20)
400M Run

CrossFit

2016-03-22

BOX BRIEFS!!!

- If you haven't done so yet, please update your birthdays in your Wodify accounts, so that we don't miss out on your special day!!!

- If you are interested in being profiled in our upcoming, "Before/After" feature on our website, please forward a "before" photo to your coaches at crossfitvenividivici@gmail.com, along with a short bio of yourself and what motivated you to make a change!!

Thank you,

CFVVV Coaches/Staff
03/22/2016
Shoulder Press (3-3-3-3)
80% of 1RM.
Record heaviest weight completed...
Metcon (AMRAP - Rounds and Reps)
Rx
9min AMRAP of:
8 Shoulder 2 OH (135/95)
12 Hand Release Push Ups
20 DU

Rx+
9min AMRAP of:
8 Shoulder 2 OH (155/105)
12 Hand Release Push Ups
20 Unbroken DU

CrossFit

2016-03-21

BOX BRIEFS!!!

- If you haven't done so yet, please update your birthdays in your Wodify accounts, so that we don't miss out on your special day!!!

- If you are interested in being profiled in our upcoming, "Before/After" feature on our website, please forward a "before" photo to your coaches at crossfitvenividivici@gmail.com, along with a short bio of yourself and what motivated you to make a change!!

Thank you,

CFVVV Coaches/Staff
03/21/2016
Overhead Squat (3-3-3-3)
80% of 1RM
Record heaviest weight used...
Metcon (Time)
Rx
For time:
18-15-12-9:
2 jumps over the bar then Burpee
Power Snatches (75/55)

Rx+
For time:
18-15-12-9:
2 jumps over the bar then Burpee
Power Snatches (95/65)

CrossFit

2016-03-20

BOX BRIEFS!!!

- If you haven't done so yet, please update your birthdays in your Wodify accounts, so that we don't miss out on your special day!!!

- If you are interested in being profiled in our upcoming, "Before/After" feature on our website, please forward a "before" photo to your coaches at crossfitvenividivici@gmail.com, along with a short bio of yourself and what motivated you to make a change!!

Thank you,

CFVVV Coaches/Staff
03/20/2016
Jack (AMRAP - Rounds and Reps)
20-Minute AMRAP of:
10 Push Press, 115#
10 Kettlebell Swings, 53#
10 Box Jumps, 24"
In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009
To learn more about Jack click here

CrossFit

2016-03-19

BOX BRIEFS!!!

- If you haven't done so yet, please update your birthdays in your Wodify accounts, so that we don't miss out on your special day!!!

- If you are interested in being profiled in our upcoming, "Before/After" feature on our website, please forward a "before" photo to your coaches at crossfitvenividivici@gmail.com, along with a short bio of yourself and what motivated you to make a change!!

Thank you,

CFVVV Coaches/Staff
Partner WOD
Metcon (AMRAP - Reps)
A. AMRep for 3 min
1 arm DB snatches (50/30)

1 min rest
Break it up however you want...
Metcon (AMRAP - Reps)
B. AMRAP for 15 min (alternating partners)
3 Ring Dips
3 DB Goblet Squats (50/30)
3 Slam Balls (30/15)

1 min rest
*1st athlete will do 3 reps then 2nd athlete will do 3 reps before they go to next movement
**Add 3 reps to each movement every round (3/3... 6/6... 9/9...)
Metcon (Time)
C. 800m Partner Run w/ Slam Ball

CrossFit

2016-03-18

BOX BRIEFS!!!

- If you haven't done so yet, please update your birthdays in your Wodify accounts, so that we don't miss out on your special day!!!

- If you are interested in being profiled in our upcoming, "Before/After" feature on our website, please forward a "before" photo to your coaches at crossfitvenividivici@gmail.com, along with a short bio of yourself and what motivated you to make a change!!

Thank you,

CFVVV Coaches/Staff
CrossFit Games Open 16.4
CrossFit Games Open 16.4 (AMRAP - Reps)
13-Minute AMRAP:
55 Deadlifts, 225# / 155#
55 Wall-Ball Shots, 20# / 14#
55 Calorie Row
55 Handstand Push-ups
CrossFit Games Open 16.4 Scaled (AMRAP - Reps)
13-Minute AMRAP:
55 Deadlifts, 135# / 95#
55 Wall-Ball Shots, 20# / 10#
55 Calorie Row
55 Hand-Release Push-ups

CrossFit

2016-03-17

BOX BRIEFS!!!

- If you haven't done so yet, please update your birthdays in your Wodify accounts, so that we don't miss out on your special day!!!

- If you are interested in being profiled in our upcoming, "Before/After" feature on our website, please forward a "before" photo to your coaches at crossfitvenividivici@gmail.com, along with a short bio of yourself and what motivated you to make a change!!

Thank you,

CFVVV Coaches/Staff
03/17/2016
Power Snatch (2-2-2-2)
Power Snatch + Hang Snatch
75% of 1RM
Metcon (Time)
Rx
For Time:
Buy-in:
100 DU
- then -
3 Rounds of:
100' Burpee Broad Jumps
50 Jumping Lunges
25 AbMat Sit Ups

Rx+
For Time:
Buy-in:
100 Unbroken DU
- then -
3 Rounds of:
100' Burpee Broad Jumps
50 Jumping Lunges
25 AbMat Sit Ups
Rx+
Unbroken DU in sets of 20's

CrossFit

2016-03-16

BOX BRIEFS!!!

- If you haven't done so yet, please update your birthdays in your Wodify accounts, so that we don't miss out on your special day!!!

- If you are interested in being profiled in our upcoming, "Before/After" feature on our website, please forward a "before" photo to your coaches at crossfitvenividivici@gmail.com, along with a short bio of yourself and what motivated you to make a change!!

Thank you,

CFVVV Coaches/Staff
03/16/2016
Handstand Push-ups (Skills and Progression)
Metcon (Time)
Rx
For Time:
1000m Row
50 Sumo Deadlift High Pull (95/65)
25 Box Jumps (24/20)
12 Ring Push Ups

Rx+
For Time:
1000m Row
50 Sumo Deadlift High Pull (135/95)
25 Box Jumps (24/20)
12 Ring Push Ups

CrossFit

2016-03-15

BOX BRIEFS!!!

- If you haven't done so yet, please update your birthdays in your Wodify accounts, so that we don't miss out on your special day!!!

- If you are interested in being profiled in our upcoming, "Before/After" feature on our website, please forward a "before" photo to your coaches at crossfitvenividivici@gmail.com, along with a short bio of yourself and what motivated you to make a change!!

Thank you,

CFVVV Coaches/Staff
03/15/2016
Shoulder Press (3-3-3-3)
75% of 1RM
Metcon (AMRAP - Rounds and Reps)
Rx
9 minutes of AMRAP:
10 C2B Pull Ups
20 KB Swings (53/35)

Rx+
9 minutes of AMRAP:
10 C2B Pull Ups
20 KB Swings (62/44)

CrossFit

2016-03-14

BOX BRIEFS!!!

- If you haven't done so yet, please update your birthdays in your Wodify accounts, so that we don't miss out on your special day!!!

- If you are interested in being profiled in our upcoming, "Before/After" feature on our website, please forward a "before" photo to your coaches at crossfitvenividivici@gmail.com, along with a short bio of yourself and what motivated you to make a change!!

Thank you,

CFVVV Coaches/Staff
03/14/2016
Overhead Squat (3-3-3-3)
75% of 1RM
Metcon (Time)
Rx
3 Rounds For Time of:
3 HSPU
7 Squat Clean Thrusters (115/75)
200m Run

Rx+
3 Rounds For Time of:
3 HSPU
7 Squat Clean Thrusters (135/95)
200m Run

CrossFit

2016-03-13

BOX BRIEFS!!!

- If you haven't done so yet, please update your birthdays in your Wodify accounts, so that we don't miss out on your special day!!!

- If you are interested in being profiled in our upcoming, "Before/After" feature on our website, please forward a "before" photo to your coaches at crossfitvenividivici@gmail.com, along with a short bio of yourself and what motivated you to make a change!!

Thank you,

CFVVV Coaches/Staff
"Daniel"
Daniel (Time)
For Time:
50 Pull-ups
400 meter run
21 Thruster, 95#
800 meter run
21 Thruster, 95#
400 meter run
50 Pull-ups
In honor of Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq June 8th 2006.
To learn more about Daniel click here

CrossFit

2016-03-11

BOX BRIEFS!!!

- If you haven't done so yet, please update your birthdays in your Wodify accounts, so that we don't miss out on your special day!!!

- If you are interested in being profiled in our upcoming, "Before/After" feature on our website, please forward a "before" photo to your coaches at crossfitvenividivici@gmail.com, along with a short bio of yourself and what motivated you to make a change!!

Thank you,

CFVVV Coaches/Staff
CrossFit Games Open 16.3
CrossFit Games Open 16.3 (AMRAP - Reps)
AMRAP 7 minutes
10 power snatches
3 bar muscle-ups

Men use 75 lb.
Women use 55 lb.
CrossFit Games Open 16.3 Scaled (AMRAP - Reps)
AMRAP 7 Minutes
10 power snatches
5 jumping chest-to-bar pull-ups

Men use 45 lb.
Women use 35 lb.

CrossFit

2016-03-10

BOX BRIEFS!!!

- If you haven't done so yet, please update your birthdays in your Wodify accounts, so that we don't miss out on your special day!!!

- If you are interested in being profiled in our upcoming, "Before/After" feature on our website, please forward a "before" photo to your coaches at crossfitvenividivici@gmail.com, along with a short bio of yourself and what motivated you to make a change!!

Thank you,

CFVVV Coaches/Staff
03/10/2016
Power Snatch (2-2-2-2)
Power Snatch + Hang Snatch
70% of 1RM
Record heaviest weight completed
Metcon (Time)
Rx
4 Rounds for Time of:
2 Rounds of "Cindy"
30 DU
400m run

Rx+
4 Rounds for Time of:
2 Rounds of "Cindy"
30 Unbroken DU
400m run

CrossFit

2016-03-09

BOX BRIEFS!!!

- If you haven't done so yet, please update your birthdays in your Wodify accounts, so that we don't miss out on your special day!!!

- If you are interested in being profiled in our upcoming, "Before/After" feature on our website, please forward a "before" photo to your coaches at crossfitvenividivici@gmail.com, along with a short bio of yourself and what motivated you to make a change!!

Thank you,

CFVVV Coaches/Staff
03/09/2016
Handstand Push-ups
Skills and Progression
Metcon (AMRAP - Rounds and Reps)
Rx
AMRAP 5min:
8 OHS (95/65)
8 Back Rack Lunges (95/65)

Rx+
AMRAP 5min:
8 OHS (115/75)
8 Back Rack Lunges (115/75)

- 1min rest -
Metcon (AMRAP - Rounds and Reps)
Rx
AMRAP 5min:
8 Power Snatches (95/65)
8 OH Lunges (95/65)

Rx+
AMRAP 5min:
8 Power Snatches (115/75)
8 OH Lunges (115/75)

- 1min rest -
Metcon (AMRAP - Rounds and Reps)
Rx
AMRAP 5min:
8 Thrusters (95/65)
8 Front Rack Lunges (95/65)

Rx+
AMRAP 5min:
8 Thrusters (115/75)
8 Front Rack Lunges (115/75)

CrossFit

2016-03-08

BOX BRIEFS!!!

- If you haven't done so yet, please update your birthdays in your Wodify accounts, so that we don't miss out on your special day!!!

- If you are interested in being profiled in our upcoming, "Before/After" feature on our website, please forward a "before" photo to your coaches at crossfitvenividivici@gmail.com, along with a short bio of yourself and what motivated you to make a change!!

Thank you,

CFVVV Coaches/Staff
03/08/2016
Shoulder Press (3-3-3-3)
70% of 1RM
Record heaviest weight completed.
Metcon (Time)
Rx
3 Rounds for Time:
12 Ring Dips
15 Deadlifts (225/155)
21 Wall Balls (20/14)

Cash out:
30 KB Swings (53/35)

Rx+
3 Rounds for Time:
12 Ring Dips
15 Deadlifts (255/175)
21 Wall Balls (20/14)

Cash out:
30 KB Swings (62/44)

CrossFit

2016-03-07

BOX BRIEFS!!!

- If you haven't done so yet, please update your birthdays in your Wodify accounts, so that we don't miss out on your special day!!!

- If you are interested in being profiled in our upcoming, "Before/After" feature on our website, please forward a "before" photo to your coaches at crossfitvenividivici@gmail.com, along with a short bio of yourself and what motivated you to make a change!!

Thank you,

CFVVV Coaches/Staff
03/07/2016
Overhead Squat (3-3-3-3)
70% of 1RM
Record heaviest weight completed
Metcon (AMRAP - Rounds and Reps)
Rx
12min AMRAP of:
3/3... 6/6... 9/9... 12/12...15/15...
Cleans (135/95)
Burpee Box Jump (24/20)

Rx+
12min AMRAP of:
3/3... 6/6... 9/9... 12/12... 15/15...
Cleans (15/105)
Burpee Box Jump (24/20)

CrossFit

2016-03-06

BOX BRIEFS!!!

- If you haven't done so yet, please update your birthdays in your Wodify accounts, so that we don't miss out on your special day!!!

- If you are interested in being profiled in our upcoming, "Before/After" feature on our website, please forward a "before" photo to your coaches at crossfitvenividivici@gmail.com, along with a short bio of yourself and what motivated you to make a change!!

Thank you,

CFVVV Coaches/Staff
"Loredo"
Loredo (Time)
6 Rounds for time of:
24 Squats
24 Push-ups
24 Walking Lunge Steps
400m Run
In honor of U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, was killed on June 24, 2010
To learn more about Loredo click here

CrossFit

2016-03-05

BOX BRIEFS!!!

- If you haven't done so yet, please update your birthdays in your Wodify accounts, so that we don't miss out on your special day!!!

- If you are interested in being profiled in our upcoming, "Before/After" feature on our website, please forward a "before" photo to your coaches at crossfitvenividivici@gmail.com, along with a short bio of yourself and what motivated you to make a change!!

Thank you,

CFVVV Coaches/Staff
Partner WOD
Metcon (Time)
For Time:
400m Run
60 DB Thruster (50/30) w/ Squat hold
50 Deadlift (225/145) w/DL Hold
40 Pull ups w/ Hanging Hold
30 HSPU w/ Handstand Hold
200m Run
30 DB Thruster (50/30) w/ Squat hold
25 Deadlift (225/145) w/DL Hold
20 Pull ups w/ Hanging Hold
15 HSPU w/ Handstand Hold

*30 minute time cap

CrossFit

2016-03-04

BOX BRIEFS!!!

- If you haven't done so yet, please update your birthdays in your Wodify accounts, so that we don't miss out on your special day!!!

- If you are interested in being profiled in our upcoming, "Before/After" feature on our website, please forward a "before" photo to your coaches at crossfitvenividivici@gmail.com, along with a short bio of yourself and what motivated you to make a change!!

Thank you,

CFVVV Coaches/Staff
CrossFit Games Open 16.2
CrossFit Games Open 16.2 (AMRAP - Reps)
4-Minute AMRAP + Bonus Time of:
25 Toes To Bar
50 Double Unders
Squat Cleans*

*Round 1 - 15 @ 135# / 85#
*Round 2 - 13 @ 185# / 115#
*Round 3 - 11 @ 225# / 145#
*Round 4 - 9 @ 275# / 175#
*Round 5 - 7 @ 315# / 205#

Time extends by 4-minutes when completing around. If you complete Round 5, your score is the time you finish.

CrossFit

2016-03-03

BOX BRIEFS!!!

- If you haven't done so yet, please update your birthdays in your Wodify accounts, so that we don't miss out on your special day!!!

- If you are interested in being profiled in our upcoming, "Before/After" feature on our website, please forward a "before" photo to your coaches at crossfitvenividivici@gmail.com, along with a short bio of yourself and what motivated you to make a change!!

Thank you,

CFVVV Coaches/Staff
03/03/2016
Front Squat (3-2-2-1-1-1-1)
Find 1RM
Metcon (Time)
Rx
4 Rounds For Time of:
400m Run
15 AbMat Sit Ups
20 Push Ups

CrossFit

2016-03-02

BOX BRIEFS!!!

- If you haven't done so yet, please update your birthdays in your Wodify accounts, so that we don't miss out on your special day!!!

- If you are interested in being profiled in our upcoming, "Before/After" feature on our website, please forward a "before" photo to your coaches at crossfitvenividivici@gmail.com, along with a short bio of yourself and what motivated you to make a change!!

Thank you,

CFVVV Coaches/Staff
03/02/2016
Muscle-ups
Skills and Progression
Metcon (Time)
Rx
For Time:
10-1
S2OH (115/75)
Wall Balls

Rx+
For Time:
10-1
S2OH (135/95)
Wall Balls
Every Odd minute complete 25 DU's...

CrossFit

2016-03-01

BOX BRIEFS!!!

- If you haven't done so yet, please update your birthdays in your Wodify accounts, so that we don't miss out on your special day!!!

- If you are interested in being profiled in our upcoming, "Before/After" feature on our website, please forward a "before" photo to your coaches at crossfitvenividivici@gmail.com, along with a short bio of yourself and what motivated you to make a change!!

Thank you,

CFVVV Coaches/Staff
03/01/2016
Split Jerk (3-2-2-1-1-1-1)
Find 1RM
Metcon (AMRAP - Rounds and Reps)
Rx
EMOM for 12 minutes of:
4 T2B
4 Burpees
4 Hang Cleans (135/95)

Rx+
EMOM for 12 minutes of:
4 T2B
4 Burpees
4 Hang Cleans (155/105)
Burpees - Must jump and touch Pull Up bar.

CrossFit

2016-02-29

BOX BRIEFS!!!

- If you haven't done so yet, please update your birthdays in your Wodify accounts, so that we don't miss out on your special day!!!

- If you are interested in being profiled in our upcoming, "Before/After" feature on our website, please forward a "before" photo to your coaches at crossfitvenividivici@gmail.com, along with a short bio of yourself and what motivated you to make a change!!

Thank you,

CFVVV Coaches/Staff
02/29/2016
Hang Power Snatch (3-2-2-1-1-1-1)
Find 1RM
Metcon (Time)
Rx
For Time:
21-15-9
Back Squats (155/105)
HSPU

Rx+
For Time:
21-15-9
Back Squats (185/115)
HSPU

CrossFit

2016-02-29

BOX BRIEFS!!!

- If you haven't done so yet, please update your birthdays in your Wodify accounts, so that we don't miss out on your special day!!!

- If you are interested in being profiled in our upcoming, "Before/After" feature on our website, please forward a "before" photo to your coaches at crossfitvenividivici@gmail.com, along with a short bio of yourself and what motivated you to make a change!!

Thank you,

CFVVV Coaches/Staff
02/29/2016
Power Clean (3-2-2-1-1-1-1)
Find 1RM
Metcon (Time)
Rx
For Time:
21-15-9
Back Squats (155/105)
HSPU

Rx+
For Time:
21-15-9
Back Squats (185/115)
HSPU

CrossFit

2016-02-28

BOX BRIEFS!!!

- FRIDAY NIGHT LIGHTS!!! Mark your calendars and donit forget about it... It starts at 6pm and ends when everyone finishes the Open WOD. After that, we will have a potluck dinner to celebrate the start of The Open together!!! Anyone who wants to workout can come, or they can come watch and show their support...

- THE OPEN IS UPON US!!! Open Registration is still live!!! It's 5 workouts in 5 weeks. We will be adding the WOD into our weekly programming, every Friday. Go to games.crossfit.com for more info and to sign up!!!

- If you haven't done so yet, please update your birthdays in your Wodify accounts, so that we don't miss out on your special day!!!

- If you are interested in being profiled in our upcoming, "Before/After" feature on our website, please forward a "before" photo to your coaches at crossfitvenividivici@gmail.com, along with a short bio of yourself and what motivated you to make a change!!

Thank you,

CFVVV Coaches/Staff
"FGB"
Fight Gone Bad (3 Rounds for reps)
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20" (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest

CrossFit

2016-02-27

BOX BRIEFS!!!

- FRIDAY NIGHT LIGHTS!!! Mark your calendars and donit forget about it... It starts at 6pm and ends when everyone finishes the Open WOD. After that, we will have a potluck dinner to celebrate the start of The Open together!!! Anyone who wants to workout can come, or they can come watch and show their support...

- THE OPEN IS UPON US!!! Open Registration is still live!!! It's 5 workouts in 5 weeks. We will be adding the WOD into our weekly programming, every Friday. Go to games.crossfit.com for more info and to sign up!!!

- If you haven't done so yet, please update your birthdays in your Wodify accounts, so that we don't miss out on your special day!!!

- If you are interested in being profiled in our upcoming, "Before/After" feature on our website, please forward a "before" photo to your coaches at crossfitvenividivici@gmail.com, along with a short bio of yourself and what motivated you to make a change!!

Thank you,

CFVVV Coaches/Staff
Partner WOD
Metcon (AMRAP - Reps)
5min AMRep
Ground to Overhead
Pick your desired weight…
Point = Rep x Load
Metcon (AMRAP - Rounds and Reps)
14min AMRAP
3 Box Jump Overs
6 Over/Unders
9 SDHP (95/65)
Metcon (Time)
For Time:
800m Run

CrossFit

2016-02-26

BOX BRIEFS!!!

- FRIDAY NIGHT LIGHTS!!! Mark your calendars and donit forget about it... It starts at 6pm and ends when everyone finishes the Open WOD. After that, we will have a potluck dinner to celebrate the start of The Open together!!! Anyone who wants to workout can come, or they can come watch and show their support...

- THE OPEN IS UPON US!!! Open Registration is still live!!! It's 5 workouts in 5 weeks. We will be adding the WOD into our weekly programming, every Friday. Go to games.crossfit.com for more info and to sign up!!!

- If you haven't done so yet, please update your birthdays in your Wodify accounts, so that we don't miss out on your special day!!!

- If you are interested in being profiled in our upcoming, "Before/After" feature on our website, please forward a "before" photo to your coaches at crossfitvenividivici@gmail.com, along with a short bio of yourself and what motivated you to make a change!!

Thank you,

CFVVV Coaches/Staff
CrossFit Games Open 16.1
CrossFit Games Open 16.1 (AMRAP - Reps)
20 Minute AMRAP

25 Ft OH Walking Lunge 95#/65#
8 Bar Facing Burpees
25 Ft OH Walking Lunge
8 C2B Pull-Ups

*Jump over the bar after each burpee
*Mark out lines in 5ft increments for the lunges, every 5ft is 1 rep

CrossFit

2016-02-25

BOX BRIEFS!!!

- FRIDAY NIGHT LIGHTS!!! Mark your calendars and donit forget about it... It starts at 6pm and ends when everyone finishes the Open WOD. After that, we will have a potluck dinner to celebrate the start of The Open together!!! Anyone who wants to workout can come, or they can come watch and show their support...

- THE OPEN IS UPON US!!! Open Registration is still live!!! It's 5 workouts in 5 weeks. We will be adding the WOD into our weekly programming, every Friday. Go to games.crossfit.com for more info and to sign up!!!

- If you haven't done so yet, please update your birthdays in your Wodify accounts, so that we don't miss out on your special day!!!

- If you are interested in being profiled in our upcoming, "Before/After" feature on our website, please forward a "before" photo to your coaches at crossfitvenividivici@gmail.com, along with a short bio of yourself and what motivated you to make a change!!

Thank you,

CFVVV Coaches/Staff
02/25/2016
Front Squat (2-2-2-2-2)
w/ 3 second hold at bottom
90% of 1RM
Record heaviest weight completed
Metcon (Time)
Rx
For Time:
20 DU, 10 Sit Ups, 5 Burpees
40 DU, 20 Sit Ups, 10 Burpees
60 DU, 30 Sit Ups, 15 Burpees
80 DU, 40 Sit Ups, 20 Burpees
100 DU, 50 Sit Ups, 25 Burpees

Rx+
For Time:
20 DU, 10 Sit Ups, 5 Burpees
40 DU, 20 Sit Ups, 10 Burpees
60 DU, 30 Sit Ups, 15 Burpees
80 DU, 40 Sit Ups, 20 Burpees
100 DU, 50 Sit Ups, 25 Burpees
Comp: 10 Unbrken DU's... Or start back at nearest 10...

CrossFit

2016-02-24

BOX BRIEFS!!!

- FRIDAY NIGHT LIGHTS!!! Mark your calendars and donit forget about it... It starts at 6pm and ends when everyone finishes the Open WOD. After that, we will have a potluck dinner to celebrate the start of The Open together!!! Anyone who wants to workout can come, or they can come watch and show their support...

- THE OPEN IS UPON US!!! Open Registration is still live!!! It's 5 workouts in 5 weeks. We will be adding the WOD into our weekly programming, every Friday. Go to games.crossfit.com for more info and to sign up!!!

- If you haven't done so yet, please update your birthdays in your Wodify accounts, so that we don't miss out on your special day!!!

- If you are interested in being profiled in our upcoming, "Before/After" feature on our website, please forward a "before" photo to your coaches at crossfitvenividivici@gmail.com, along with a short bio of yourself and what motivated you to make a change!!

Thank you,

CFVVV Coaches/Staff
02/24/2016
Muscle-ups
Ring Muscle Up Skils & Progression
Metcon (Time)
Rx
5 Rounds for Time:
6 Clean & Jerk (135/95)
12 KB Lunges (53/35)

Rx+
5 Rounds for Time :
6 Clean & Jerk (155/105)
12 KB Lunges (62/44)

CrossFit

2016-02-23

BOX BRIEFS!!!

- FRIDAY NIGHT LIGHTS!!! Mark your calendars and donit forget about it... It starts at 6pm and ends when everyone finishes the Open WOD. After that, we will have a potluck dinner to celebrate the start of The Open together!!! Anyone who wants to workout can come, or they can come watch and show their support...

- THE OPEN IS UPON US!!! Open Registration is still live!!! It's 5 workouts in 5 weeks. We will be adding the WOD into our weekly programming, every Friday. Go to games.crossfit.com for more info and to sign up!!!

- If you haven't done so yet, please update your birthdays in your Wodify accounts, so that we don't miss out on your special day!!!

- If you are interested in being profiled in our upcoming, "Before/After" feature on our website, please forward a "before" photo to your coaches at crossfitvenividivici@gmail.com, along with a short bio of yourself and what motivated you to make a change!!

Thank you,

CFVVV Coaches/Staff
02/23/2016
Split Jerk (2-2-2-2)
90% of 1RM
Metcon (Time)
Rx
For Time:
50 Cal Row
40 Deadlifts (155/105)
30 Box Jumps (24/20)
20 Front Squats (155/105)
800m Run

Rx+
For Time:
50 Cal Row
40 Deadlifts (175/115)
30 Box Jumps (24/20)
20 Front Squats (175/115)
800m Run

CrossFit

2016-02-22

BOX BRIEFS!!!

- FRIDAY NIGHT LIGHTS!!! Mark your calendars and donit forget about it... It starts at 6pm and ends when everyone finishes the Open WOD. After that, we will have a potluck dinner to celebrate the start of The Open together!!! Anyone who wants to workout can come, or they can come watch and show their support...

- THE OPEN IS UPON US!!! Open Registration is still live!!! It's 5 workouts in 5 weeks. We will be adding the WOD into our weekly programming, every Friday. Go to games.crossfit.com for more info and to sign up!!!

- If you haven't done so yet, please update your birthdays in your Wodify accounts, so that we don't miss out on your special day!!!

- If you are interested in being profiled in our upcoming, "Before/After" feature on our website, please forward a "before" photo to your coaches at crossfitvenividivici@gmail.com, along with a short bio of yourself and what motivated you to make a change!!

Thank you,

CFVVV Coaches/Staff
02/22/2016
Power Clean (2-2-2-2)
Power Clean + Hang Clean
90% of 1RM
Metcon (AMRAP - Rounds and Reps)
Rx
7 min AMRAP:
8 Snatches (95/65)
9 Toes 2 Bar
10 Push Ups

1 min rest

7 min AMRAP:
8 OH Squat (95/65)
9 Chest 2 Bar Pull Ups
10 Push Ups

Rx+
7 min Amrap of :
8 Snatches (135/95)
9 Toes 2 Bar
10 Push Ups

1 min rest

7 min AMRAP:
8 OH Squats (135/95)
9 Chest 2 Bar Pull Ups
10 Push Ups

CrossFit

2016-02-22

BOX BRIEFS!!!

- FRIDAY NIGHT LIGHTS!!! Mark your calendars and donit forget about it... It starts at 6pm and ends when everyone finishes the Open WOD. After that, we will have a potluck dinner to celebrate the start of The Open together!!! Anyone who wants to workout can come, or they can come watch and show their support...

- THE OPEN IS UPON US!!! Open Registration is still live!!! It's 5 workouts in 5 weeks. We will be adding the WOD into our weekly programming, every Friday. Go to games.crossfit.com for more info and to sign up!!!

- If you haven't done so yet, please update your birthdays in your Wodify accounts, so that we don't miss out on your special day!!!

- If you are interested in being profiled in our upcoming, "Before/After" feature on our website, please forward a "before" photo to your coaches at crossfitvenividivici@gmail.com, along with a short bio of yourself and what motivated you to make a change!!

Thank you,

CFVVV Coaches/Staff
02/22/2016
Power Clean (2-2-2-2)
Power Clean + Hang Clean
90% of 1RM
Metcon (AMRAP - Rounds and Reps)
Rx
7 min AMRAP:
8 Snatches (95/65)
9 Toes 2 Bar
10 Push Ups

Rx+
7 min Amrap of :
8 Snatches (135/95)
9 Toes 2 Bar
10 Push Ups
Metcon (AMRAP - Rounds and Reps)
Rx
7 min AMRAP:
8 OH Squat (95/65)
9 Chest 2 Bar Pull Ups
10 Push Ups

Rx+
7 min AMRAP:
8 OH Squats (135/95)
9 Chest 2 Bar Pull Ups
10 Push Ups

CrossFit

2016-02-21

BOX BRIEFS!!!

- Open Gym, during the week, has been cancelled until further notice. We apologize for any inconvenience this may have caused.

- THE OPEN IS UPON US!!! Open Registration is live!!! It's 5 workouts in 5 weeks. We will be adding the WOD into our weekly programming, every Friday. Go to games.crossfit.com for more info and to sign up!!!

- If you haven't done so yet, please update your birthdays in your Wodify accounts, so that we don't miss out on your special day!!!

- If you are interested in being profiled in our upcoming, "Before/After" feature on our website, please forward a "before" photo to your coaches at crossfitvenividivici@gmail.com, along with a short bio of yourself and what motivated you to make a change!!

Thank you,

CFVVV Coaches/Staff
"Griff"
Griff (Time)
For Time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards
In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad.
To learn more about Griff click here

CrossFit

2016-02-20

BOX BRIEFS!!!

- Open Gym, during the week, has been cancelled until further notice. We apologize for any inconvenience this may have caused.

- THE OPEN IS UPON US!!! Open Registration is live!!! It's 5 workouts in 5 weeks. We will be adding the WOD into our weekly programming, every Friday. Go to games.crossfit.com for more info and to sign up!!!

- If you haven't done so yet, please update your birthdays in your Wodify accounts, so that we don't miss out on your special day!!!

- If you are interested in being profiled in our upcoming, "Before/After" feature on our website, please forward a "before" photo to your coaches at crossfitvenividivici@gmail.com, along with a short bio of yourself and what motivated you to make a change!!

Thank you,

CFVVV Coaches/Staff
Partner WOD
Metcon (Time)
For Time:
(22-min Time Cap)
60 Deadlifts (135/95)
30 Burpees Over the Bar
100m Sprint Relay
60 Front Squat (135/95)
30 Burpees Over the Bar
100m Sprint Relay
60 Shoulder to Overhead (135/95)
30 Burpees Over the Bar
100m Sprint Relay

- then w/ remaining time -

AMRep:
Clean & Jerk (135/95)

CrossFit

2016-02-19

BOX BRIEFS!!!

- Open Gym, during the week, has been cancelled until further notice. We apologize for any inconvenience this may have caused.

- THE OPEN IS UPON US!!! Open Registration is live!!! It's 5 workouts in 5 weeks. We will be adding the WOD into our weekly programming, every Friday. Go to games.crossfit.com for more info and to sign up!!!

- If you haven't done so yet, please update your birthdays in your Wodify accounts, so that we don't miss out on your special day!!!

- If you are interested in being profiled in our upcoming, "Before/After" feature on our website, please forward a "before" photo to your coaches at crossfitvenividivici@gmail.com, along with a short bio of yourself and what motivated you to make a change!!

Thank you,

CFVVV Coaches/Staff
02/19/2016
Bench Press (5-5-5-5-5)
Adding weight w/ each set
Record heaviest weight completed.
CrossFit Games Open 15.3 (AMRAP - Reps)
14-Minute AMRAP of:
7 Muscle-ups
50 Wall-Ball Shots, 20# / 14#
100 Double-Unders

CrossFit

2016-02-18

BOX BRIEFS!!!

- Open Gym, during the week, has been cancelled until further notice. We apologize for any inconvenience this may have caused.

- THE OPEN IS UPON US!!! Open Registration is live!!! It's 5 workouts in 5 weeks. We will be adding the WOD into our weekly programming, every Friday. Go to games.crossfit.com for more info and to sign up!!!

- If you haven't done so yet, please update your birthdays in your Wodify accounts, so that we don't miss out on your special day!!!

- If you are interested in being profiled in our upcoming, "Before/After" feature on our website, please forward a "before" photo to your coaches at crossfitvenividivici@gmail.com, along with a short bio of yourself and what motivated you to make a change!!

Thank you,

CFVVV Coaches/Staff
02/18/2016
Front Squat (2-2-2-2-2)
85% of 1RM
Increase weight w/ each set
3 second hold at bottom
Record heaviest set completed
Metcon (Time)
Rx:
For Time:
- Buy in -
1 mile run
- Then -
21-15-9
Clean (135/95)
Pull-Ups

Rx+:
For Time:
- Buy in -
1 mile run
- Then -
21-15-9
Clean (155/105)
Pull ups

CrossFit

2016-02-17

BOX BRIEFS!!!

- Open Gym, during the week, has been cancelled until further notice. We apologize for any inconvenience this may have caused.

- THE OPEN IS UPON US!!! Open Registration is live!!! It's 5 workouts in 5 weeks. We will be adding the WOD into our weekly programming, every Friday. Go to games.crossfit.com for more info and to sign up!!!

- If you haven't done so yet, please update your birthdays in your Wodify accounts, so that we don't miss out on your special day!!!

- If you are interested in being profiled in our upcoming, "Before/After" feature on our website, please forward a "before" photo to your coaches at crossfitvenividivici@gmail.com, along with a short bio of yourself and what motivated you to make a change!!

Thank you,

CFVVV Coaches/Staff
02/17/2016
Handstand Walk
Handstand Walk & Hold Progressions
Metcon (Time)
Rx:
For Time:
60 Cal Row
10 Burpee Broad Jumps
50 AbMat Sit-Ups
10 Burpee Broad Jumps
40 Box Jumps (24/20)
10 Burpee Broad Jumps
30 Back Squats (155/105)
10 Burpee Broad Jumps
20 HSPU
10 Burpee Broad Jumps

(25 minute time cap)

Rx+:
For Time:
60 Cal Row
10 Burpee Broad Jumps
50 AbMat Sit-Ups
10 Burpee Broad Jumps
40 Box Jumps (24/20)
10 Burpee Broad Jumps
30 Back Squats (185/115)
10 Burpee Broad Jumps
20 HSPU
10 Burpee Broad Jumps

(25 minute time cap)

CrossFit

2016-02-16

BOX BRIEFS!!!

- Open Gym, during the week, has been cancelled until further notice. We apologize for any inconvenience this may have caused.

- THE OPEN IS UPON US!!! Open Registration is live!!! It's 5 workouts in 5 weeks. We will be adding the WOD into our weekly programming, every Friday. Go to games.crossfit.com for more info and to sign up!!!

- If you haven't done so yet, please update your birthdays in your Wodify accounts, so that we don't miss out on your special day!!!

- If you are interested in being profiled in our upcoming, "Before/After" feature on our website, please forward a "before" photo to your coaches at crossfitvenividivici@gmail.com, along with a short bio of yourself and what motivated you to make a change!!

Thank you,

CFVVV Coaches/Staff
02/16/2016
Split Jerk (2-2-2-2)
85% of 1RM
Metcon (Time)
Rx:
5 Rounds For Time:
15 T2B
10 Deadlift (115/75)
5 Hang Snatch (115/75)

Rx+:
5 Rounds For Time:
15 T2B
10 Deadlift (135/95)
5 Hang Snatch (135/95)

CrossFit

2016-02-15

BOX BRIEFS!!!

- Open Gym, during the week, has been cancelled until further notice. We apologize for any inconvenience this may have caused.

- THE OPEN IS UPON US!!! Open Registration is live!!! It's 5 workouts in 5 weeks. We will be adding the WOD into our weekly programming, every Friday. Go to games.crossfit.com for more info and to sign up!!!

- If you haven't done so yet, please update your birthdays in your Wodify accounts, so that we don't miss out on your special day!!!

- If you are interested in being profiled in our upcoming, "Before/After" feature on our website, please forward a "before" photo to your coaches at crossfitvenividivici@gmail.com, along with a short bio of yourself and what motivated you to make a change!!

Thank you,

CFVVV Coaches/Staff
02/15/2016
Power Clean (2-2-2-2)
Power Clean + Hang Clean
85% of 1RM
Metcon (AMRAP - Reps)
Rx:
AMRep for 9 minutes of:
2 Thrusters (95/65)
2 Ring Dips

Add 2 reps each round

Rx+:
AMRep for 9 minutes of:
2 Thrusters (115/75)
2 Ring Dips

Add 2 reps each round

CrossFit

2016-02-14

BOX BRIEFS!!!

- Open Gym, during the week, has been cancelled until further notice. We apologize for any inconvenience this may have caused.

- THE OPEN IS UPON US!!! Open Registration is live!!! It's 5 workouts in 5 weeks. We will be adding the WOD into our weekly programming, every Friday. Go to games.crossfit.com for more info and to sign up!!!

- If you haven't done so yet, please update your birthdays in your Wodify accounts, so that we don't miss out on your special day!!!

- If you are interested in being profiled in our upcoming, "Before/After" feature on our website, please forward a "before" photo to your coaches at crossfitvenividivici@gmail.com, along with a short bio of yourself and what motivated you to make a change!!

Thank you,

CFVVV Coaches/Staff
"Bradley"
Bradley (Time)
10 Rounds for time of:
100m Sprint
10 Pull-ups
100m Sprint
10 Burpees
Rest 30 seconds
In honor of U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, Illinois, was killed on January 3, 2010
To learn more about Bradley click here

CrossFit

2016-02-12

BOX BRIEFS!!!

- Open Gym, during the week, has been cancelled until further notice. We apologize for any inconvenience this may have caused.

- THE OPEN IS UPON US!!! Open Registration is live!!! It's 5 workouts in 5 weeks. We will be adding the WOD into our weekly programming, every Friday. Go to games.crossfit.com for more info and to sign up!!!

- If you haven't done so yet, please update your birthdays in your Wodify accounts, so that we don't miss out on your special day!!!

- If you are interested in being profiled in our upcoming, "Before/After" feature on our website, please forward a "before" photo to your coaches at crossfitvenividivici@gmail.com, along with a short bio of yourself and what motivated you to make a change!!

Thank you,

CFVVV Coaches/Staff
02/12/2016
Back Squat (5-5-5-5-5)
Increase weight with each set.
Record heaviest weight used
CrossFit Games Open 13.2 (AMRAP - Rounds and Reps)
10 Min AMRAP
5 Shoulder to Overhead 115# / 75#
10 Deadlifts 115# / 75#
15 Box Jumps 24" / 20"

CrossFit

2016-02-11

BOX BRIEFS!!!

- Open Gym, during the week, has been cancelled until further notice. We apologize for any inconvenience this may have caused.

- THE OPEN IS UPON US!!! Open Registration is live!!! It's 5 workouts in 5 weeks. We will be adding the WOD into our weekly programming, every Friday. Go to games.crossfit.com for more info and to sign up!!!

- If you haven't done so yet, please update your birthdays in your Wodify accounts, so that we don't miss out on your special day!!!

- If you are interested in being profiled in our upcoming, "Before/After" feature on our website, please forward a "before" photo to your coaches at crossfitvenividivici@gmail.com, along with a short bio of yourself and what motivated you to make a change!!

Thank you,

CFVVV Coaches/Staff
02/11/2016
Front Squat (3-3-3-3)
Increasing weight w/ each set.
3-second pause at the bottom
Record heaviest weight used
Metcon (Time)
Rx:
5 Rounds for Time:
7 Hang Cleans (155/105)
14 Wall Balls (20/14)

Rx+:
5 Rounds for Time:
7 Hang Cleans (175/115)
14 Wall Balls (20/14)
Rx+:
Unbroken Wal Balls

CrossFit

2016-02-10

BOX BRIEFS!!!

- Open Gym, during the week, has been cancelled until further notice. We apologize for any inconvenience this may have caused.

- THE OPEN IS UPON US!!! Open Registration is live!!! It's 5 workouts in 5 weeks. We will be adding the WOD into our weekly programming, every Friday. Go to games.crossfit.com for more info and to sign up!!!

- If you haven't done so yet, please update your birthdays in your Wodify accounts, so that we don't miss out on your special day!!!

- If you are interested in being profiled in our upcoming, "Before/After" feature on our website, please forward a "before" photo to your coaches at crossfitvenividivici@gmail.com, along with a short bio of yourself and what motivated you to make a change!!

Thank you,

CFVVV Coaches/Staff
02/10/2016
Handstand Walk
Handstand Hold & Walk Progression
Metcon (Time)
Rx:
For Time:
200m Run
5 Thrusters (115/75)
21 Back Squats (115/75)
200m Run
5 Thrusters (115/75)
15 Front Squat (115/75)
200m Run
5 Thrusters (115/75)
9 OH Squat (115/75)
200m Run

Rx+:
For Time:
200m Run
5 Thrusters (135/95)
21 Back Squat (135/95)
200m Run
5 Thrusters (135/95)
15 Front Squat (135/95)
200m Run
5 Thrusters (135/95)
9 OH Squat (135/95)
200m Run

CrossFit

2016-02-09

BOX BRIEFS!!!

- Open Gym, during the week, has been cancelled until further notice. We apologize for any inconvenience this may have caused.

- THE OPEN IS UPON US!!! Open Registration is live!!! It's 5 workouts in 5 weeks. We will be adding the WOD into our weekly programming, every Friday. Go to games.crossfit.com for more info and to sign up!!!

- If you haven't done so yet, please update your birthdays in your Wodify accounts, so that we don't miss out on your special day!!!

- If you are interested in being profiled in our upcoming, "Before/After" feature on our website, please forward a "before" photo to your coaches at crossfitvenividivici@gmail.com, along with a short bio of yourself and what motivated you to make a change!!

Thank you,

CFVVV Coaches/Staff
02/09/2016
Split Jerk (2-2-2-2)
Metcon (AMRAP - Rounds and Reps)
Rx:
AMRAP in 11 min of:
30 Double Unders
15 Power Snatches (75/55)
10 Burpees

Rx+:
AMRAP in 11 min of:
30 Double Unders
15 Power Snatches (115/75)
10 Burpees

CrossFit

2016-02-08

BOX BRIEFS!!!

- Open Gym, during the week, has been cancelled until further notice. We apologize for any inconvenience this may have caused.

- THE OPEN IS UPON US!!! Open Registration is live!!! It's 5 workouts in 5 weeks. We will be adding the WOD into our weekly programming, every Friday. Go to games.crossfit.com for more info and to sign up!!!

- If you haven't done so yet, please update your birthdays in your Wodify accounts, so that we don't miss out on your special day!!!

- If you are interested in being profiled in our upcoming, "Before/After" feature on our website, please forward a "before" photo to your coaches at crossfitvenividivici@gmail.com, along with a short bio of yourself and what motivated you to make a change!!

Thank you,

CFVVV Coaches/Staff
02/08/2016
Power Clean (2-2-2-2)
Power Clean + Hang Clean
80% of 1RM
Metcon (Time)
Rx:
AMRep in 2min of:
AbMat Sit-Ups
- then -
4 Rounds for Time:
18 KB Swings (53/35)
14 KB Lunges (53/35)
12 Pull-Ups

Rx+:
AMRep in 2min of:
AbMat Sit-Ups
- then -
4 Rounds for Time:
18 KB Swings (62/44)
14 KB Lunges (62/44)
12 Pull-Ups

CrossFit

2016-02-07

BOX BRIEFS!!!

- Open Gym, during the week, has been cancelled until further notice. We apologize for any inconvenience this may have caused.

- THE OPEN IS UPON US!!! Open Registration is live!!! It's 5 workouts in 5 weeks. We will be adding the WOD into our weekly programming, every Friday. Go to games.crossfit.com for more info and to sign up!!!

- If you haven't done so yet, please update your birthdays in your Wodify accounts, so that we don't miss out on your special day!!!

- If you are interested in being profiled in our upcoming, "Before/After" feature on our website, please forward a "before" photo to your coaches at crossfitvenividivici@gmail.com, along with a short bio of yourself and what motivated you to make a change!!

Thank you,

CFVVV Coaches/Staff
The Seven
The Seven (Time)
7 Rounds of:
7 Handstand Push-ups
7 Thrusters, 135#
7 Knees-To-Elbows
7 Deadlifts, 245#
7 Burpees
7 Kettlebell Swings, 70#
7 Pull-ups
A suicide bomber killed seven CIA officersand one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009
To learn more about The Seven click here

CrossFit

2016-02-06

BOX BRIEFS!!!

- Open Gym, during the week, has been cancelled until further notice. We apologize for any inconvenience this may have caused.

- THE OPEN IS UPON US!!! Open Registration is live!!! It's 5 workouts in 5 weeks. We will be adding the WOD into our weekly programming, every Friday. Go to games.crossfit.com for more info and to sign up!!!

- If you haven't done so yet, please update your birthdays in your Wodify accounts, so that we don't miss out on your special day!!!

- If you are interested in being profiled in our upcoming, "Before/After" feature on our website, please forward a "before" photo to your coaches at crossfitvenividivici@gmail.com, along with a short bio of yourself and what motivated you to make a change!!

Thank you,

CFVVV Coaches/Staff
Partner WOD
Metcon (AMRAP - Rounds and Reps)
5 min of Burpees

- then -

20 min AMRAP:
2 Clean & Jerks (155/105)
6 Pull-Ups
8 Deadlifts (155/105)
Cleans increase by 2
Score will be Total Burpees and Time

CrossFit

2016-02-05

BOX BRIEFS!!!

- Open Gym, during the week, has been cancelled until further notice. We apologize for any inconvenience this may have caused.

- THE OPEN IS UPON US!!! Open Registration is live!!! It's 5 workouts in 5 weeks. We will be adding the WOD into our weekly programming, every Friday. Go to games.crossfit.com for more info and to sign up!!!

- If you haven't done so yet, please update your birthdays in your Wodify accounts, so that we don't miss out on your special day!!!

- If you are interested in being profiled in our upcoming, "Before/After" feature on our website, please forward a "before" photo to your coaches at crossfitvenividivici@gmail.com, along with a short bio of yourself and what motivated you to make a change!!

Thank you,

CFVVV Coaches/Staff
02/05/2016
Back Squat (5-5-5-5-5)
Increase in weight w/ each set
Record heaviest set
CrossFit Games Open 14.4 (AMRAP - Reps)
14-Minute AMRAP:
60 Calorie Row
50 Toes-To-Bars
40 Wall-Ball Shots, 20# / 14#
30 Cleans, 135# / 95#
20 Muscle-ups

CrossFit

2016-02-04

BOX BRIEFS!!!

- Open Gym, during the week, has been cancelled until further notice. We apologize for any inconvenience this may have caused.

- THE OPEN IS UPON US!!! Open Registration is live!!! It's 5 workouts in 5 weeks. We will be adding the WOD into our weekly programming, every Friday. Go to games.crossfit.com for more info and to sign up!!!

- If you haven't done so yet, please update your birthdays in your Wodify accounts, so that we don't miss out on your special day!!!

- If you are interested in being profiled in our upcoming, "Before/After" feature on our website, please forward a "before" photo to your coaches at crossfitvenividivici@gmail.com, along with a short bio of yourself and what motivated you to make a change!!

Thank you,

CFVVV Coaches/Staff
02/04/2016
Front Squat (2-2-2-2-2)
75% of 1RM w/ 3sec hold at bottom
Metcon (AMRAP - Rounds and Reps)
Rx
AMRAP for 10 Minutes of:
14 Front Rack Lunges (115/75)
10 Bar Facing Burpees

Rx+
AMRAP for 10 minutes of:
14 Front Rack Lunges (135/95)
10 Bar Facing Burpees

CrossFit

2016-02-03

BOX BRIEFS!!!

- Open Gym, during the week, has been cancelled until further notice. We apologize for any inconvenience this may have caused.

- THE OPEN IS UPON US!!! Open Registration is live!!! It's 5 workouts in 5 weeks. We will be adding the WOD into our weekly programming, every Friday. Go to games.crossfit.com for more info and to sign up!!!

- If you haven't done so yet, please update your birthdays in your Wodify accounts, so that we don't miss out on your special day!!!

- If you are interested in being profiled in our upcoming, "Before/After" feature on our website, please forward a "before" photo to your coaches at crossfitvenividivici@gmail.com, along with a short bio of yourself and what motivated you to make a change!!

Thank you,

CFVVV Coaches/Staff
02/03/2016
Handstand Walk
Handstand Walk & Hold
Skills & Progression
Metcon (Time)
Rx
4 Rounds For Time:
10 Push Press (115/75)
15 Box Jumps (24/20)
20 Ab Mat Sit Ups

Rx+
4 Rounds For Time:
10 Push Press (135/95)
15 Box Jumps (24/20)
20 Ab Mat Sit Ups

CrossFit

2016-02-02

BOX BRIEFS!!!

- Open Gym, during the week, has been cancelled until further notice. We apologize for any inconvenience this may have caused.

- THE OPEN IS UPON US!!! Open Registration is live!!! It's 5 workouts in 5 weeks. We will be adding the WOD into our weekly programming, every Friday. Go to games.crossfit.com for more info and to sign up!!!

- If you haven't done so yet, please update your birthdays in your Wodify accounts, so that we don't miss out on your special day!!!

- If you are interested in being profiled in our upcoming, "Before/After" feature on our website, please forward a "before" photo to your coaches at crossfitvenividivici@gmail.com, along with a short bio of yourself and what motivated you to make a change!!

Thank you,

CFVVV Coaches/Staff
02/02/2016
Split Jerk (2-2-2-2)
75% of 1RM
Metcon (Time)
Rx
For Time:
21-15-9
Sumo Deadlift High Pull (95/65)
Push Ups
100m run (Between each movement and at the end)

Rx+
For Time:
21-15-9
Sumo Deadlift High Pull (115/75)
Push Ups
100m run (Between each movement and at the end)

CrossFit

2016-02-01

BOX BRIEFS!!!

- Open Gym, during the week, has been cancelled until further notice. We apologize for any inconvenience this may have caused.

- THE OPEN IS UPON US!!! Open Registration is live!!! It's 5 workouts in 5 weeks. We will be adding the WOD into our weekly programming, every Friday. Go to games.crossfit.com for more info and to sign up!!!

- If you haven't done so yet, please update your birthdays in your Wodify accounts, so that we don't miss out on your special day!!!

- If you are interested in being profiled in our upcoming, "Before/After" feature on our website, please forward a "before" photo to your coaches at crossfitvenividivici@gmail.com, along with a short bio of yourself and what motivated you to make a change!!

Thank you,

CFVVV Coaches/Staff
02/01/2016
Power Clean (2-2-2-2)
75% of 1RM
Metcon (Time)
Rx
For Time:
10-1
Thrusters (95/65)
1-10
Pull Ups

Rx+
For Time:
10-1
Thrusters (115/75)
1-10
Pull Ups

CrossFit

2016-01-31

BOX BRIEFS!!!

- Open Gym, during the week, has been cancelled until further notice. We apologize for any inconvenience this may have caused.

- THE OPEN IS UPON US!!! Open Registration is live!!! It's 5 workouts in 5 weeks. We will be adding the WOD into our weekly programming, every Friday. Go to games.crossfit.com for more info and to sign up!!!

- If you haven't done so yet, please update your birthdays in your Wodify accounts, so that we don't miss out on your special day!!!

- If you are interested in being profiled in our upcoming, "Before/After" feature on our website, please forward a "before" photo to your coaches at crossfitvenividivici@gmail.com, along with a short bio of yourself and what motivated you to make a change!!

Thank you,

CFVVV Coaches/Staff
Barbara
Barbara (Time)
Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*

CrossFit

2016-01-29

BOX BRIEFS!!!

- FOR THOSE OF YOU VOLUNTEERING AND JUDGING IN OUR COMPETITION THIS WEEKEND, WE HAVE AN IMPORTANT MEETING ON FRIDAY NIGHT @ 8PM, AFTER WHICH TIME WE WILL SET UP FOR THE COMP...

- Open Gym, during the week, has been cancelled until further notice. We apologize for any inconvenience this may have caused.

- THE OPEN IS UPON US!!! Open Registration is live!!! It's 5 workouts in 5 weeks. We will be adding the WOD into our weekly programming, every Friday. Go to games.crossfit.com for more info and to sign up!!!

- If you haven't done so yet, please update your birthdays in your Wodify accounts, so that we don't miss out on your special day!!!

- If you are interested in being profiled in our upcoming, "Before/After" feature on our website, please forward a "before" photo to your coaches at crossfitvenividivici@gmail.com, along with a short bio of yourself and what motivated you to make a change!!

Thank you,

CFVVV Coaches/Staff
01/29/2016
Back Squat (5-5-5-5-5)
Increasing w/ weight each set
Metcon (Time)
Rx:
For Time:
5min AMRAP:
10 Ring Dip
20 DU
- then -
For Time:
9-6-3:
C2B
T2B
HSPU

Rx+:
For Time:
5min AMRAP:
10 Ring Dip
20 Unbroken DU
- then -
For Time:
9-6-3:
C2B
T2B
Strict HSPU

CrossFit

2016-01-28

BOX BRIEFS!!!

- FOR THOSE OF YOU VOLUNTEERING AND JUDGING IN OUR COMPETITION THIS WEEKEND, WE HAVE AN IMPORTANT MEETING ON FRIDAY NIGHT @ 8PM, AFTER WHICH TIME WE WILL SET UP FOR THE COMP...

- Open Gym, during the week, has been cancelled until further notice. We apologize for any inconvenience this may have caused.

- THE OPEN IS UPON US!!! Open Registration is live!!! It's 5 workouts in 5 weeks. We will be adding the WOD into our weekly programming, every Friday. Go to games.crossfit.com for more info and to sign up!!!

- If you haven't done so yet, please update your birthdays in your Wodify accounts, so that we don't miss out on your special day!!!

- If you are interested in being profiled in our upcoming, "Before/After" feature on our website, please forward a "before" photo to your coaches at crossfitvenividivici@gmail.com, along with a short bio of yourself and what motivated you to make a change!!

Thank you,

CFVVV Coaches/Staff
01/28/2016
Front Squat (3-3-3-3)
w/ 3 second pause at the bottom
Metcon (Time)
Rx:
3 RFT:
15 OHS (95/65)
400m run
Cash Out:
30 Thrusters (95/65)

Rx+:
3 RFT:
15 OHS (135/95)
400m run
Cash Out:
30 Thrusters (135/95)

CrossFit

2016-01-27

BOX BRIEFS!!!

- FOR THOSE OF YOU VOLUNTEERING AND JUDGING IN OUR COMPETITION THIS WEEKEND, WE HAVE AN IMPORTANT MEETING ON FRIDAY NIGHT @ 8PM, AFTER WHICH TIME WE WILL SET UP FOR THE COMP...

- Open Gym, during the week, has been cancelled until further notice. We apologize for any inconvenience this may have caused.

- THE OPEN IS UPON US!!! Open Registration is live!!! It's 5 workouts in 5 weeks. We will be adding the WOD into our weekly programming, every Friday. Go to games.crossfit.com for more info and to sign up!!!

- If you haven't done so yet, please update your birthdays in your Wodify accounts, so that we don't miss out on your special day!!!

- If you are interested in being profiled in our upcoming, "Before/After" feature on our website, please forward a "before" photo to your coaches at crossfitvenividivici@gmail.com, along with a short bio of yourself and what motivated you to make a change!!

Thank you,

CFVVV Coaches/Staff
01/27/2016
Pistols (1x1)
Skills and Progression
Metcon (Time)
Rx:
5 RFT:
9 Deadlifts (225/155)
100m Farmers Walk (53/35)
12 Box Jumps (24/20)

Rx+:
5 RFT:
9 Deadlifts (275/175)
100m Farmers Walk (53/35)
12 Box Jumps (24/20)

CrossFit

2016-01-26

BOX BRIEFS!!!

- FOR THOSE OF YOU VOLUNTEERING AND JUDGING IN OUR COMPETITION THIS WEEKEND, WE HAVE AN IMPORTANT MEETING ON FRIDAY NIGHT @ 8PM, AFTER WHICH TIME WE WILL SET UP FOR THE COMP...

- Open Gym, during the week, has been cancelled until further notice. We apologize for any inconvenience this may have caused.

- THE OPEN IS UPON US!!! Open Registration is live!!! It's 5 workouts in 5 weeks. We will be adding the WOD into our weekly programming, every Friday. Go to games.crossfit.com for more info and to sign up!!!

- If you haven't done so yet, please update your birthdays in your Wodify accounts, so that we don't miss out on your special day!!!

- If you are interested in being profiled in our upcoming, "Before/After" feature on our website, please forward a "before" photo to your coaches at crossfitvenividivici@gmail.com, along with a short bio of yourself and what motivated you to make a change!!

Thank you,

CFVVV Coaches/Staff
01/26/2016
Split Jerk (2-2-2-2)
85% of 1RM
Metcon (AMRAP - Reps)
Rx:
AMREP in 9 min of:
3 Clean and Jerks (135/95)
6 Hand Release Push Ups
6 Clean and Jerks (135/95)
9 Hand Release Push Ups
9 Clean and Jerks(135/95)
12 Hand Release Push Ups
12 Clean and Jerks(135/95)
15 Hand Release Push Ups
15..18

Rx:
AMREP in 9 min of:
3 Clean and Jerks (15/105)
6 Hand Release Push Ups
6 Clean and Jerks (155/105)
9 Hand Release Push Ups
9 Clean and Jerks(155/105)
12 Hand Release Push Ups
12 Clean and Jerks(155/105)
15 Hand Release Push Ups
15..18
Increase by 3 reps each round

CrossFit

2016-01-25

BOX BRIEFS!!!

- FOR THOSE OF YOU VOLUNTEERING AND JUDGING IN OUR COMPETITION THIS WEEKEND, WE HAVE AN IMPORTANT MEETING ON FRIDAY NIGHT @ 8PM, AFTER WHICH TIME WE WILL SET UP FOR THE COMP...

- Open Gym, during the week, has been cancelled until further notice. We apologize for any inconvenience this may have caused.

- THE OPEN IS UPON US!!! Open Registration is live!!! It's 5 workouts in 5 weeks. We will be adding the WOD into our weekly programming, every Friday. Go to games.crossfit.com for more info and to sign up!!!

- If you haven't done so yet, please update your birthdays in your Wodify accounts, so that we don't miss out on your special day!!!

- If you are interested in being profiled in our upcoming, "Before/After" feature on our website, please forward a "before" photo to your coaches at crossfitvenividivici@gmail.com, along with a short bio of yourself and what motivated you to make a change!!

Thank you,

CFVVV Coaches/Staff
01/25/2016
Power Clean (2-2-2-2)
Power Clean + Hang Clean
85% of 1RM
Metcon (AMRAP - Rounds and Reps)
Rx:
15min EMOM:
Minute 1: 16 KB Swings (53/35)
Minute 2: 14 Wall Balls (20/14)
MInute 3: 12 Burpee Side Jump Over Hurdle

Rx+:
15min EMOM:
Minute 1: 16 KB Swings (62/44)
Minute 2: 14 Wall Balls (20/14)
MInute 3: 12 Burpee Side Jump Over Hurdle

CrossFit

2016-01-24

BOX BRIEFS!!!

- Open Gym, during the week, has been cancelled until further notice. We apologize for any inconvenience this may have caused.

- THE OPEN IS UPON US!!! Open Registration is live!!! It's 5 workouts in 5 weeks. We will be adding the WOD into our weekly programming, every Friday. Go to games.crossfit.com for more info and to sign up!!!

- If you haven't done so yet, please update your birthdays in your Wodify accounts, so that we don't miss out on your special day!!!

- If you are interested in being profiled in our upcoming, "Before/After" feature on our website, please forward a "before" photo to your coaches at crossfitvenividivici@gmail.com, along with a short bio of yourself and what motivated you to make a change!!

Thank you,

CFVVV Coaches/Staff
"Nutts"
Metcon
Nutts (Time)
10 Handstand Push-ups
15 Deadlifts, 250#
25 Box Jumps, 30"
50 Pull-ups
100 Wall-Ball Shots, 20#
200 Double-Unders
400m Run with a 45# Plate
In honor of Lieutenant Andrew Richard Nuttall, 30, stationed in Edmonton, AB died on December 23, 2009.
To learn more about Nutts click here

CrossFit

2016-01-23

BOX BRIEFS!!!

- Open Gym, during the week, has been cancelled until further notice. We apologize for any inconvenience this may have caused.

- THE OPEN IS UPON US!!! Open Registration is live!!! It's 5 workouts in 5 weeks. We will be adding the WOD into our weekly programming, every Friday. Go to games.crossfit.com for more info and to sign up!!!

- If you haven't done so yet, please update your birthdays in your Wodify accounts, so that we don't miss out on your special day!!!

- If you are interested in being profiled in our upcoming, "Before/After" feature on our website, please forward a "before" photo to your coaches at crossfitvenividivici@gmail.com, along with a short bio of yourself and what motivated you to make a change!!

Thank you,

CFVVV Coaches/Staff
Partner WOD
Metcon (AMRAP - Reps)
Partner WOD

PART I
4min AMRep
Alternating Partner Burpees
(Alternating 5 burpees)

PART II
20min AMRAP
60 KB SDHP (62/53/35)
60 KBS (62/53/35)
60 KB Goblet Squats (62/53/35)

PART III
400m Relay

*30min running clock
(Total score will be total reps and final time)

CrossFit

2016-01-22

BOX BRIEFS!!!

- Open Gym, during the week, has been cancelled until further notice. We apologize for any inconvenience this may have caused.

- THE OPEN IS UPON US!!! Open Registration is live!!! It's 5 workouts in 5 weeks. We will be adding the WOD into our weekly programming, every Friday. Go to games.crossfit.com for more info and to sign up!!!

- If you haven't done so yet, please update your birthdays in your Wodify accounts, so that we don't miss out on your special day!!!

- If you are interested in being profiled in our upcoming, "Before/After" feature on our website, please forward a "before" photo to your coaches at crossfitvenividivici@gmail.com, along with a short bio of yourself and what motivated you to make a change!!

Thank you,

CFVVV Coaches/Staff
01/22/2016
Deadlift (5-5-5-5-5)
Increasing in weight w/ each set. Record heaviest weight completed.
CrossFit Games Open 15.4 (AMRAP - Reps)
8-Minute ARMAP of:

3 Handstand Push-ups
3 Cleans, 185#/125#
6 Handstand Push-ups
3 Cleans, 185#/125#
9 Handstand Push-ups
3 Cleans, 185#/125#
12 Handstand Push-ups
6 Cleans, 185#/125#
15 Handstand Push-ups
6 Cleans, 185#/125#
18 Handstand Push-ups
6 Cleans, 185#/125#
21 Handstand Push-ups
9 Cleans, 185#/125#

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

CrossFit

2016-01-21

BOX BRIEFS!!!

- Open Gym, during the week, has been cancelled until further notice. We apologize for any inconvenience this may have caused.

- THE OPEN IS UPON US!!! Open Registration is live!!! It's 5 workouts in 5 weeks. We will be adding the WOD into our weekly programming, every Friday. Go to games.crossfit.com for more info and to sign up!!!

- If you haven't done so yet, please update your birthdays in your Wodify accounts, so that we don't miss out on your special day!!!

- If you are interested in being profiled in our upcoming, "Before/After" feature on our website, please forward a "before" photo to your coaches at crossfitvenividivici@gmail.com, along with a short bio of yourself and what motivated you to make a change!!

Thank you,

CFVVV Coaches/Staff
01/21/2016
Front Squat (2-2-2-2-2)
80% of 1RM
(Tempo 3,2,3)
3 sec down, 2 sec hold, 3 sec up
Metcon (Time)
Rx
4 Rounds For Time of:
20 Wall Balls (20/14)
15 Ab Mat Sit Ups
10 Box Jumps (24/20)

Rx+
4 Rounds For Time of:
20 Wall Balls (20/14)
15 Ab Mat Sit Ups
10 Box Jumps (30/24)

CrossFit

2016-01-20

BOX BRIEFS!!!

- Open Gym, during the week, has been cancelled until further notice. We apologize for any inconvenience this may have caused.

- THE OPEN IS UPON US!!! Open Registration is live!!! It's 5 workouts in 5 weeks. We will be adding the WOD into our weekly programming, every Friday. Go to games.crossfit.com for more info and to sign up!!!

- If you haven't done so yet, please update your birthdays in your Wodify accounts, so that we don't miss out on your special day!!!

- If you are interested in being profiled in our upcoming, "Before/After" feature on our website, please forward a "before" photo to your coaches at crossfitvenividivici@gmail.com, along with a short bio of yourself and what motivated you to make a change!!

Thank you,

CFVVV Coaches/Staff
01/20/2016
Pistols
Skill and Progression
Metcon (AMRAP - Rounds and Reps)
Rx
AMRAP for 20 minutes of:
10 Pull Ups
12 DB Snatch (50/30)
200m Run

Rx+
AMRAP for 20 minutes of:
10 Pull Ups
12 DB Snatch (75/40)
200m Run

CrossFit

2016-01-19

SPECIAL ANNOUNCEMENTS!!!

- THE OPEN IS UPON US!!! Open Registration is live!!! It's 5 workouts in 5 weeks. We will be adding the WOD into our weekly programming, every Friday. Go to games.crossfit.com for more info and to sign up!!!

- There's still time to sign up for the Lurong Living Nutrition Challenge, talk to the coaches for more info. Challenge Starts this Monday, January 18th!!!!

- If you haven't done so yet, please update your birthdays in your Wodify accounts, so that we don't miss out on your special day!!!

- If you are interested in being profiled in our upcoming, "Before/After" feature on our website, please forward a "before" photo to your coaches at crossfitvenividivici@gmail.com, along with a short bio of yourself and what motivated you to make a change!!

Thank you,

CFVVV Coaches/Staff
01/19/2016
Split Jerk (2-2-2-2)
80% of 1RM
Metcon (Time)
Rx
For Time
30 DU
5 Front Squats (115/75)
20 Burpees over the Bar
30 DU
10 Front Squats (115/75)
15 Burpees over the Bar
30 DU
15 Front Squats (115/75)
10 Burpees over the Bar
30 DU
20 Front Squats (115/75)
5 Burpees over the Bar
30 DU

Rx+
For Time
30 DU
5 Front Squats (155/105)
20 Burpees over the Bar
30 DU
10 Front Squats (155/105)
15 Burpees over the Bar
30 DU
15 Front Squats (155/105)
10 Burpees over the Bar
30 DU
20 Front Squats (155/105)
5 Burpees over the Bar
30 DU

CrossFit

2016-01-18

SPECIAL ANNOUNCEMENTS!!!

- THE OPEN IS UPON US!!! Open Registration is live!!! It's 5 workouts in 5 weeks. We will be adding the WOD into our weekly programming, every Friday. Go to games.crossfit.com for more info and to sign up!!!

- There's still time to sign up for the Lurong Living Nutrition Challenge, talk to the coaches for more info. Challenge Starts this Monday, January 18th!!!!

- If you haven't done so yet, please update your birthdays in your Wodify accounts, so that we don't miss out on your special day!!!

- If you are interested in being profiled in our upcoming, "Before/After" feature on our website, please forward a "before" photo to your coaches at crossfitvenividivici@gmail.com, along with a short bio of yourself and what motivated you to make a change!!

Thank you,

CFVVV Coaches/Staff
01/18/2016
Power Clean (2-2-2-2)
Power Clean + Hang Clean @ 80% of 1RM
Metcon (Time)
Rx
For Time:
21-15-9
T2B
Deadlift (225/135)

Rx+
For Time:
21-15-9
T2B
Deadlift (275/155)

CrossFit

2016-01-17

SPECIAL ANNOUNCEMENTS!!!

- THE OPEN IS UPON US!!! Open Registration is live!!! It's 5 workouts in 5 weeks. We will be adding the WOD into our weekly programming, every Friday. Go to games.crossfit.com for more info and to sign up!!!

- There's still time to sign up for the Lurong Living Nutrition Challenge, talk to the coaches for more info. Challenge Starts this Monday, January 18th!!!!

- If you haven't done so yet, please update your birthdays in your Wodify accounts, so that we don't miss out on your special day!!!

- If you are interested in being profiled in our upcoming, "Before/After" feature on our website, please forward a "before" photo to your coaches at crossfitvenividivici@gmail.com, along with a short bio of yourself and what motivated you to make a change!!

Thank you,

CFVVV Coaches/Staff
CrossFit Games Open Workout 11.2
Metcon (AMRAP - Rounds and Reps)
AMRAP 15min
9 Deadlifts (155/100)
12 Push-Ups
15 Box Jumps (24/20)

CrossFit

2016-01-16

SPECIAL ANNOUNCEMENTS!!!

- THE OPEN IS UPON US!!! Open Registration is live!!! It's 5 workouts in 5 weeks. We will be adding the WOD into our weekly programming, every Friday. Go to games.crossfit.com for more info and to sign up!!!

- There's still time to sign up for the Lurong Living Nutrition Challenge, talk to the coaches for more info. Challenge Starts this Monday, January 18th!!!!

- If you haven't done so yet, please update your birthdays in your Wodify accounts, so that we don't miss out on your special day!!!

- If you are interested in being profiled in our upcoming, "Before/After" feature on our website, please forward a "before" photo to your coaches at crossfitvenividivici@gmail.com, along with a short bio of yourself and what motivated you to make a change!!

Thank you,

CFVVV Coaches/Staff
Partner WOD
This is a 2-part WOD. Done with a running clock, Part A is done as a 10-min AMRAP, alternating rounds between partners. Then, immediately following, Part B is 6 RFT, alternating movements between partners. There will be two separate scores logged.
Metcon (AMRAP - Rounds and Reps)
AMRAP 10min
10 Burpees
8 Thrusters (95/65)
6 Front Squats (95/65)
Alternating rounds between partners. Each partner must complete a round before the next partner can start.
Metcon (Time)
8 Round for Time:
10 Wall Balls (20/14)
100m Med Ball Run (20/14)
10 DB Snatches (50/30)
10 Alternating One-arm Shoulder Press (50/30)
10 Pull-Ups
Alternate movements between partners

CrossFit

2016-01-15

SPECIAL ANNOUNCEMENTS!!!!

- If you haven't done so yet, please update your payment and billing info in Wodify, so we can get your payment switched over to this site.

- If you are interested in doing the Lurong Living Nutrition Challenge, talk to the coaches for more info.

- If you haven't done so yet, please update your birthdays in your Wodify accounts, so that we don't miss out on your special day!!!

- If you are interested in being profiled in our upcoming, "Before/After" feature on our website, please forward a "before" photo to your coaches at crossfitvenividivici@gmail.com, along with a short bio of yourself and what motivated you to make a change!!

Thank you,

CFVVV Coaches/Staff
01/15/2016
Deadlift (5-5-5-5-5)
Increasing in weight w/ each set and record heaviest weight completed.
Metcon (Time)
Rx:
For Time:
100m One-arm KB Walk
30 KB Swings(53/35)
30 KB Lunges (53/35)
100m One-arm KB Walk
20 KB Swings (53/35)
20 KB Lunges (53/35)
100m One-arm KB Walk
10 KB Swings (53/35)
10 KB Lunges (53/35)
100m One-arm KB Walk

Rx+:
For Time:
100m One-arm KB Walk
30 KB Swings(62/44)
30 KB Lunges (62/44)
100m One-arm KB Walk
20 KB Swings (62/44)
20 KB Lunges (62/44)
100m One-arm KB Walk
10 KB swings (62/44)
10 KB lunges (62/44)
100m One-arm KB Walk

CrossFit

2016-01-14

SPECIAL ANNOUNCEMENTS!!!!

- If you haven't done so yet, please update your payment and billing info in Wodify, so we can get your payment switched over to this site.

- If you are interested in doing the Lurong Living Nutrition Challenge, talk to the coaches for more info.

- If you haven't done so yet, please update your birthdays in your Wodify accounts, so that we don't miss out on your special day!!!

- If you are interested in being profiled in our upcoming, "Before/After" feature on our website, please forward a "before" photo to your coaches at crossfitvenividivici@gmail.com, along with a short bio of yourself and what motivated you to make a change!!

Thank you,

CFVVV Coaches/Staff
01/14/2016
Front Squat (3-3-3-3-3)
@ 75% of 1RM w/ 3 sec pause at the bottom position
Metcon (Time)
Rx:
For Time
15 – 10 – 5:
Power Cleans (135/95)
Push Press ( 135/95)
- Then -
15 – 10 – 5:
Hang Power Cleans (135/95)
Push Jerk (135/95)

Rx+:
For time
15 – 10 – 5:
Power Cleans (155/105)
Push Press (155/105)
- Then -
15 – 10 – 5:
Hang Power Cleans (155/105)
Push Jerk (155/105)

CrossFit

2016-01-13

SPECIAL ANNOUNCEMENTS!!!!

- If you haven't done so yet, please update your payment and billing info in Wodify, so we can get your payment switched over to this site.

- If you are interested in doing the Lurong Living Nutrition Challenge, talk to the coaches for more info.

- If you haven't done so yet, please update your birthdays in your Wodify accounts, so that we don't miss out on your special day!!!

- If you are interested in being profiled in our upcoming, "Before/After" feature on our website, please forward a "before" photo to your coaches at crossfitvenividivici@gmail.com, along with a short bio of yourself and what motivated you to make a change!!

Thank you,

CFVVV Coaches/Staff
01/13/2016
Muscle-ups
Ring MU Review

7 min EMOM
3 Ring MU's (Full) or 9 MU's (modified)
Metcon (AMRAP - Rounds and Reps)
Rx:
3 rounds AMRAP in 3:00 of:
3 Snatches (95/65)
25 DU
6 Snatches (95/65)
25 DU
9 Snatches (95/65)
25 DU
12 Snatches (95/65)
25 DU
15 Snatches (95/65)
25 DU
..... Keep adding 3reps

1 min rest after each round

Rx+:
3 rounds of AMRAP in 3:00 of:
3 Snatches (115/675)
25 DU
6 Snatches (115/75)
25 DU
9 Snatches (115/75)
25 DU
12 Snatches (115/75)
25 DU
15 Snatches (115/75)
25 DU
..... Keep adding 3reps

1 min rest after each round
Rx+: Unbroken DU's

Continue adding 3 repetitions of snatches per round until the 3:00. Each round starts over at 3 reps.

CrossFit

2016-01-12

SPECIAL ANNOUNCEMENTS!!!!

- If you haven't done so yet, please update your payment and billing info in Wodify, so we can get your payment switched over to this site.

- If you are interested in doing the Lurong Living Nutrition Challenge, talk to the coaches for more info.

- If you haven't done so yet, please update your birthdays in your Wodify accounts, so that we don't miss out on your special day!!!

- If you are interested in being profiled in our upcoming, "Before/After" feature on our website, please forward a "before" photo to your coaches at crossfitvenividivici@gmail.com, along with a short bio of yourself and what motivated you to make a change!!

Thank you,

CFVVV Coaches/Staff
01/12/2016
Split Jerk (2-2-2-2-2)
@ 75% of 1RM
Metcon (Time)
Rx:
5 RFT:
7 Deadlifts (255/155)
14 Push Ups
200m run

Rx+
5 RFT:
7 Deadlifts (275/165)
14 Push Ups
200m run

CrossFit

2016-01-11

SPECIAL ANNOUNCEMENTS!!!!

- If you haven't done so yet, please update your payment and billing info in Wodify, so we can get your payment switched over to this site.

- If you are interested in doing the Lurong Living Nutrition Challenge, talk to the coaches for more info.

- If you haven't done so yet, please update your birthdays in your Wodify accounts, so that we don't miss out on your special day!!!

- If you are interested in being profiled in our upcoming, "Before/After" feature on our website, please forward a "before" photo to your coaches at crossfitvenividivici@gmail.com, along with a short bio of yourself and what motivated you to make a change!!

Thank you,

CFVVV Coaches/Staff
01/11/2016
Power Clean (2-2-2-2)
Power Clean + Hang Clean @ 75% of 1RM
Metcon (Time)
Rx
4 RFT of:
10 C2B
12 Burpees over Bar
14 Thrusters (95/65)

Rx+
4 RFT of:
10 C2B
12 Burpees over Bar
14 Thrusters (115/75)

CrossFit

2016-01-08

SPECIAL ANNOUNCEMENTS!!!!

- If you haven't done so yet, please update your payment and billing info in Wodify, so we can get your payment switched over to this site.

- If you are interested in doing the Lurong Living Nutrition Challenge, talk to the coaches for more info.

- If you haven't done so yet, please update your birthdays in your Wodify accounts, so that we don't miss out on your special day!!!

- If you are interested in being profiled in our upcoming, "Before/After" feature on our website, please forward a "before" photo to your coaches at crossfitvenividivici@gmail.com, along with a short bio of yourself and what motivated you to make a change!!

Thank you,

CFVVV Coaches/Staff
"Elizabeth"
Deadlift (5-5-5-5-5)
Increasing in weight w/ each set. Record heaviest weight completed.
Elizabeth (Time)
21-15-9
Clean, 135# / 95#
Ring Dips

CrossFit

2016-01-07

SPECIAL ANNOUNCEMENTS!!!!

- If you haven't done so yet, please update your payment and billing info in Wodify, so we can get your payment switched over to this site.

- If you are interested in doing the Lurong Living Nutrition Challenge, talk to the coaches for more info.

- If you haven't done so yet, please update your birthdays in your Wodify accounts, so that we don't miss out on your special day!!!

- If you are interested in being profiled in our upcoming, "Before/After" feature on our website, please forward a "before" photo to your coaches at crossfitvenividivici@gmail.com, along with a short bio of yourself and what motivated you to make a change!!

Thank you,

CFVVV Coaches/Staff
01/07/2016
Front Squat (3-3-3-3-3)
70% of 1RM w/ 3 second pause at bottom. Record heaviest weight completed.
Metcon (AMRAP - Rounds and Reps)
Rx
AMRAP for 9 min:
8 Wall Balls (20/14)
4 Bar Facing Burpees
8 Hang Snatch (95/65)

Rx+
AMRAP for 9 min:
8 Wall Balls (20/14)
4 Bar Facing Burpees
8 Hang Snatch (135/95)

CrossFit

2016-01-06

SPECIAL ANNOUNCEMENTS!!!!

- If you haven't done so yet, please update your payment and billing info in Wodify, so we can get your payment switched over to this site.

- If you are interested in doing the Lurong Living Nutrition Challenge, talk to the coaches for more info.

- If you haven't done so yet, please update your birthdays in your Wodify accounts, so that we don't miss out on your special day!!!

- If you are interested in being profiled in our upcoming, "Before/After" feature on our website, please forward a "before" photo to your coaches at crossfitvenividivici@gmail.com, along with a short bio of yourself and what motivated you to make a change!!

Thank you,

CFVVV Coaches/Staff
01/06/2016
Muscle-ups
Skills & Progression
Metcon (Time)
Rx
For Time:
Run 400m
10 Pull ups
20 KB swings (53/35)
Run 800m
20 KB Swings (53/34)
10 Pull ups
Run 400m

Rx+
For Time:
Run 400m
10 C2B
20 KB swings (64/44)
Run 800m
20 KB Swings (62/44)
10 C2B
Run 400m

CrossFit

2016-01-05

SPECIAL ANNOUNCEMENTS!!!!

- If you haven't done so yet, please update your payment and billing info in Wodify, so we can get your payment switched over to this site.

- If you are interested in doing the Lurong Living Nutrition Challenge, talk to the coaches for more info.

- If you haven't done so yet, please update your birthdays in your Wodify accounts, so that we don't miss out on your special day!!!

- If you are interested in being profiled in our upcoming, "Before/After" feature on our website, please forward a "before" photo to your coaches at crossfitvenividivici@gmail.com, along with a short bio of yourself and what motivated you to make a change!!

Thank you,

CFVVV Coaches/Staff
01/05/2016
Split Jerk (3-3-3-3)
70% of 1RM. Record heaviest weight completed.
Metcon (Time)
Rx
For Time:
21-15-9
Thrusters (95/65)
Ab Mat Sit-Ups
Box Jumps (24/20)

Rx+
For Time:
21-15-9
Thrusters (115/75)
Ab Mat Sit-Ups
Box Jumps (24/20)

CrossFit

2016-01-04

SPECIAL ANNOUNCEMENTS!!!!

- The gym will be closed on January 1st, 2016 in observance of the New Year!!!

- If you are interested in doing the Lurong Living Nutrition Challenge, talk to the coaches for more info.

- If you haven't done so yet, please update your birthdays in your Wodify accounts, so that we don't miss out on your special day!!!

- If you are interested in being profiled in our upcoming, "Before/After" feature on our website, please forward a "before" photo to your coaches at crossfitvenividivici@gmail.com, along with a short bio of yourself and what motivated you to make a change!!

Thank you,

CFVVV Coaches/Staff
01/04/2016
Power Clean (2-2-2-2-2)
Power Clean + Hang Clean. 70% of 1RM... Record heaviest weight completed.
Metcon (Time)
Rx
4 Rounds for Time:
9 OH Lunges (115/75)
9 HSPU
9 T2B

Rx+
4 Rounds for Time:
9 OH Lunges (135/95)
9 HSPU
9 T2B

CrossFit

2016-01-02

SPECIAL ANNOUNCEMENTS!!!!

- The gym will be closed on January 1st, 2016 in observance of the New Year!!!

- If you are interested in doing the Lurong Living Nutrition Challenge, talk to the coaches for more info.

- If you haven't done so yet, please update your birthdays in your Wodify accounts, so that we don't miss out on your special day!!!

- If you are interested in being profiled in our upcoming, "Before/After" feature on our website, please forward a "before" photo to your coaches at crossfitvenividivici@gmail.com, along with a short bio of yourself and what motivated you to make a change!!

Thank you,

CFVVV Coaches/Staff
Saturday WOD
For Time:
100 AB Mat Sit Ups
50 KB Squats (53/35)
40 DB Snatch (50/30)
30 DL (185/135)
20 KB Swings (53/35)
10 KB Lunges + 200m Sprint (53/35)
Metcon (Time)
For Time:
100 AB Mat Sit Ups
50 KB Squats (53/35)
40 DB Snatch (50/30)
30 DL (185/135)
20 KB Swings (53/35)
10 KB Lunges + 200m Sprint (53/35)

CrossFit

2015-12-31

SPECIAL ANNOUNCEMENTS!!!!

- The gym will be closed on January 1st, 2016 in observance of the New Year!!!

- If you are interested in doing the Lurong Living Nutrition Challenge, talk to the coaches for more info.

- If you haven't done so yet, please update your birthdays in your Wodify accounts, so that we don't miss out on your special day!!!

- If you are interested in being profiled in our upcoming, "Before/After" feature on our website, please forward a "before" photo to your coaches at crossfitvenividivici@gmail.com, along with a short bio of yourself and what motivated you to make a change!!

Thank you,

CFVVV Coaches/Staff
"Last WOD of 2015"
Metcon (Time)
For Time:
12-31-20-15
Thrusters (95/65)
Back Squats (95/65)
Bar Lunges (95/65)
Hand Release Push Ups
- then -
2016m Row

CrossFit

2015-12-30

SPECIAL ANNOUNCEMENTS!!!!

- The gym will be closed on January 1st, 2016 in observance of the New Year!!!

- If you are interested in doing the Lurong Living Nutrition Challenge, talk to the coaches for more info.

- If you haven't done so yet, please update your birthdays in your Wodify accounts, so that we don't miss out on your special day!!!

- If you are interested in being profiled in our upcoming, "Before/After" feature on our website, please forward a "before" photo to your coaches at crossfitvenividivici@gmail.com, along with a short bio of yourself and what motivated you to make a change!!

Thank you,

CFVVV Coaches/Staff
12/30/2015
Pendlay Row (8-8-8-8)
Increasing in weight w/ each set. Record heaviest weight.
Metcon (AMRAP - Rounds and Reps)
Rx
EMOM 18min:
Min 1: 4 Cleans (185/105)
Min 2: 6 Deadlifts (185/105)
Min 3: 100m Sprint

Rx+
EMOM 18min:
Min 1: 4 Cleans (205/115)
Min 2: 6 Deadlifts (205/115)
Min 3: 100m Sprint

CrossFit

2015-12-29

SPECIAL ANNOUNCEMENTS!!!!

- The gym will be closed on January 1st, 2016 in observance of the New Year!!!

- If you are interested in doing the Lurong Living Nutrition Challenge, talk to the coaches for more info.

- If you haven't done so yet, please update your birthdays in your Wodify accounts, so that we don't miss out on your special day!!!

- If you are interested in being profiled in our upcoming, "Before/After" feature on our website, please forward a "before" photo to your coaches at crossfitvenividivici@gmail.com, along with a short bio of yourself and what motivated you to make a change!!

Thank you,

CFVVV Coaches/Staff
12/29/2015
Bench Press (5-5-5-5)
Increasing in weight w/ each set. Record heaviest weight.
Metcon (Time)
Rx
For Time:
21 Power Snatch (115/75)
21 Burpees
21 Pull ups
15 OHS (115/75)
15 Burpees
15 Pull ups
9 Squat Snatch (115/75)
9 Burpees
9 Pull ups

Rx+
For Time:
21 Power Snatch (135/95)
21 Burpees
21 Pull ups
15 OHS (135/95)
15 Burpees
15 Pull ups
9 Squat Snatch (135/95)
9 Burpees
9 Pull ups

CrossFit

2015-12-28

SPECIAL ANNOUNCEMENTS!!!!

- The gym will be closed on January 1st, 2016 in observance of the New Year!!!

- If you are interested in doing the Lurong Living Nutrition Challenge, talk to the coaches for more info.

- If you haven't done so yet, please update your birthdays in your Wodify accounts, so that we don't miss out on your special day!!!

- If you are interested in being profiled in our upcoming, "Before/After" feature on our website, please forward a "before" photo to your coaches at crossfitvenividivici@gmail.com, along with a short bio of yourself and what motivated you to make a change!!

Thank you,

CFVVV Coaches/Staff
12/28/2015
Back Squat (5-5-5-5)
Increasing in weight w/ each round. Record your heaviest weight.
Metcon (Time)
Rx
5 Rounds for Time:
7 HSPU
14 SDHP(95/65)
21 DU

Rx+
5 Rounds for Time:
7 Strict HSPU
14 SDHP(115/75)
21 DU

CrossFit

2015-12-21

SPECIAL ANNOUNCEMENTS!!!!

- The gym will be closed from Dec. 24th - Dec. 27th (Thurs - Sun) in observance of the Christmas holiday!!!

- If you haven't done so yet, please update your birthdays in your Wodify accounts, so that we don't miss out on your special day!!!

- If you are interested in being profiled in our upcoming, "Before/After" feature on our website, please forward a "before" photo to your coaches at crossfitvenividivici@gmail.com, along with a short bio of yourself and what motivated you to make a change!!

Thank you,

CFVVV Coaches/Staff
12/21/2015
Bench Press (5-5-5-5-5)
Increasing in weight w/ each set. Record heaviest weight.
Metcon (Time)
Rx
3 RFT:
10 Snatch (95/65)
Run 400m

Rx+
3 RFT:
10 Snatch (135/95)
Run 400m

CrossFit

2015-12-18

CFVVV Members,
Please update your birthday in your profile through the Wodify account, so we don't miss out on your special day!!!

Thank you,

CFVVV Coaches/Staff
12/18/15
Back Squat (3-3-3-3-3)
Increasing in weight for each set. Record heaviest weight you were able to build up to.
Metcon (Time)
Rx
For Time:
Buy in: 800m row
-then-
4 Rounds of:
12 KB Swings (53/35)
12 Shoulder 2 OH (115/75)
12 Barbell Lunges (115/75)

Rx+
For Time:
Buy in: 800m row
-then-
4 Rounds of:
12 KB Swings (62/44)
12 Shoulder 2 OH (135/95)
12 Barbell Lunges(135/95)

CrossFit

2015-12-17

CFVVV Members,
Please update your birthday in your profile through the Wodify account, so we don't miss out on your special day!!!

Thank you,

CFVVV Coaches/Staff
12/17/15
Thruster (1RM)
Metcon (AMRAP - Rounds)
Rx
EMOM for 14 min for TOTAL rounds
Odd: 5 Front Squats (155/105)
Even: 12 Wallballs (20/14)

Rx+
EMOM for 14 min for TOTAL rounds
Odd: 5 Front Squats (185/115)
Even: 12 Wallballs (20/14)

CrossFit

2015-12-16

CFVVV Members,
Please update your birthday in your profile through the Wodify account, so we don't miss out on your special day!!!

Thank you,

CFVVV Coaches/Staff
12/16/15
Handstand Walk
Skills and Progression
Metcon (Time)
Rx
3 Rounds for time:
10 Burpees Over the Bar
12 Deadlifts (255/155)
14 Box Jumps (24/20)
400m run

Rx+
3 Rounds for time:
10 Burpees Over the Bar
12 Deadlifts ( )
14 Box Jumps (24/20)
400m run

CrossFit

2015-12-09

12/09/15
Rope Climb (Max Effort)
Skills & Progression
Metcon (Time)
Rx
3 RFT:
10 Ring Dips
20 Wall Balls (20/14)
30 AbMat Sit-Ups
40 Double Unders

Rx+
3 RFT:
10 Ring Dips
20 Wall Balls (20/14)
30 AbMat Sit-Ups
40 Double Unders
Rx+: Unbroken DU's

CrossFit

2015-12-08

12/08/15
Squat Clean (2-2-2-2)
85% of 1RM
Metcon (AMRAP - Rounds and Reps)
Rx
12min AMRAP
5 Deadlifts (275/155)
7 Bar Muscle-Ups

Rx+
12min AMRAP
5 Deadlifts (315/185)
7 Bar Muscle-Ups