Saturday 16 August, 2014

Teams of 2

For Time:

Double Trouble:

Buy-in 800m Run

2 RFT of:

30 Front Squats 135/95
48 Pull Ups
30 Dead Lifts 225/155
48 T2B
30 Push Press 135/95

10:45 – Bring a bucket and towel, maybe a change of clothes if you feel like it. 

Friday August 15, 2014

“Hopper”  sort of

The Hopper in CrossFit is a big metaphorical bin of any and every possible exercise, movement, physical skill or demand. Spin The Hopper (like bingo)…pull out 3 exercises at random…and you have your WOD.

So we will participate in a informal Hopper:

Coaches will place a variety of WoD rep schemes in a bucket.  

1. Athletes will pick one, the rep scheme will also let them know how many exercises to pick next.

2. Athletes will then pick from a variety of exercises in the next bucket.

3. Combine the rep scheme with the picked exercises and you will have your WoD.

Once all are picked the class will have one chance to change one exercise (can’t change rep scheme).  Keep in mind it may be better or worse.

Each class will pick there own WoDs.

*coaches will have last say*

The Good, The Bad, The Ugly



You will find most of the information needed for the in-house competition here.

1. Once you find your partner please register… you have until Sept. 18th to register especially if you want a t-shirt.

You may still be able to register after but I can’t guarantee a shirt.

Register Here

2. Email – Info@crossfitcvi.com with team sizes for shirts.

3. We will have a portion of the white board for athletes to add there Names & Team Names.

4. Train – make weaknesses strong – strengths stronger.


CFCVI In-House Competition 
This competition is open for CrossFit CVI athletes only

One day event consisting of 3 WoDs
Test your capacity in all 10 Domains

$70/Team M/M F/F Teams of 2, Same Gender
Athletes will receive a competition t-shirt


The Good, The Bad, The Ugly

Our next in-house competition (CFCVI Athletes Only) will take place Saturday, September 27th from 9:00 am to 3:00 pm! This will be our first in-house partner competition and each team will consist of 2 Men OR 2 Women. There will only be one division. Only 1 person from each team will need to meet the required movement standards below in order to complete the competition WODs. As always, we encourage you to invite friends and family to come cheer you on and support the competition.


RX- (Men/Women)

Working Weights
Snatch 95/65
Clean and Jerk 135/85
Thruster 95/65
Deadlift 225/135
Overhead Squat 95/65
Front Squat 135/85
KB Swing 53/35
Wall Balls 20/14
Toes to bar
C2B Pull ups/Pull ups
Box jumps 24”/20”
Double Unders
Rope Climbs
Run, Row, Sled
Handstand Push Ups – 1 Abmat


Comp T shirt Sample

Thursday 14 August, 2014


For Time:

800 m Run
60 DUBs (180 sgls)
50 Slam Balls 20/15
40 Burpees
400m Run
30 Deadlifts 185/135
20 KB Thrusters 55/35
10 WTF (Walk-The-Floor)
5 KB Cleans (Each Arm)

Wednesday 13 August, 2014

Chance vs. Change



Push Press

2×5 @65%
2×5 @75%
2×3 @85%


4 Power Cleans 205/125
400 m Run

Tuesday 12 August, 2014


Back Squat
2×5 @65%
2×5 @75%
2×3 @85%


20 min AMRAP
30 DUBs (120 singles)
20 Front Rack Lunges 115/75
10 K2E

Monday 11 August, 2014

“Don’t matter what life dishes out to you. You can always put one foot in front of the other, keep going, and keep going, cross the finish line.” – Chris McDonnell (Ironman athlete)

Chris McDonnell, who raced the 2013 IRONMAN World Championship to fulfill a promise he made to his daughter, Grace, a first-grader who attended Sandy Hook Elementary in Newtown.



Clean & Jerk
Find 1RM

3 RFT of:
30 Slamball 20/30/40
400m Run
10 C2B Pull-up

The NPGL Miami Surge team (profesional athletes) will be having there first home match
August 30th, 2014. We have discount code CVI014 (15% off).  The tickets including discount
are $40. Let us know if you are intrested so that we can get seats on the same row.

Ticket Master

Saturday 9 August, 2014

That’s What’s Up – Strength Training

Begins 830AM


Team WoD

“Tag Team”

In teams of 4

A: Row 5000 Meters

B: Clean & Jerk

C: Hollow Rock

D: Rest

There will be a team member at each station

Athletes will rotate every 200 Meters

Score will be Time and Reps completes.


Friday 8 August, 2014


In teams of 2


60 Deadlift 225/155
100 Pull-Up
60 Walking Lunges
100 Sit-Up Abmat
60 KBS 55/35
100 WB Shots
60 Broad Jumps

The team must complete 6 rope climes within WoD. Can not be consecutive climbs.

Work maybe partitioned in any way. In any order.

Thursday 7 August, 2014



Front Squat
3×3 65%
3×3 75%
3×2 85%


For Time:

Buy in: 50 Slamball 20/15

400m Run
15 Box Jump 20/24
5 Burpee
250m Run
5 Bupree
400M Run

Cash out: 1 Pull-up

Happy Birthday to
Paul M.
Adam V.
Janice H.

August 5-7

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