Friday 25th, November 2016

Strength: Squats Back Squats 5 x 60% 5 x 65% 5 x 70% 5 x 70% Front Squats 5 x 60% 5 x 70% 5 x 75% 5 x 80% METCON: “The Day After” 4 R.F.T 20 Russian Twists w/ WB  20/14 20 WB Overhead Lunges 20 Wallballs 20/14 ENDURANCE WOD  4. RFT 400 m run 21 KBS 55/35 21 Goblet Squats 21 calories on the rower 21 KBS  21 Goblet Squats 21 Calories on the airdyne...

Thursday 24th, November 2016

Happy Thanksgiving  **ONE CLASS AT 9 AM ** “12 Days of Thankfulness ” For Time 250 m run 2 Muscle Ups (ring/bar) 3 Thrusters. 95/65 4 Burpees box jumps 5 HSPU. (5 push press 95/65) 6 Slamballs 30/20 7 KBS 55/35 8 KB/DB. 55/35 9 T2B 10 Walking O H lunges w/ single KB 11 Power hang cleans 95/65 12 Clusters (squat cleans w/...

Wednesday 23rd, November 2016

BOX NOTES: REGULAR CLASSES TODAY ! Strength: Bench Press w/ Ring Rows 5 x 40% 5 x 50% 5 x 60% 5 x 65% 5 x 75% 5 x 85% **complete 10 ring rows in between sets** MetCon 10 – 9 – 8 – 7 – 6 – 5 -4 – 3 – 2 Power Cleans Pistol Squats A; 115/ 85 C: 155/ 105 ENDURANCE WOD 800 m run 33 Push Ups 600 m run 33 Air Squats 400 m run 33 Burpees 200 m run  ...

Tuesday 22nd, November 2016

Skill/Strength: Snatch Complex Every 90 sec, perform (o:00 – 13:30) 1st pull to knee with pause High pull (from floor) Hang Squat Snatch/ O.H squat MetCon: 3 R.F.T 400 m run 10 snatches 95/65 10 O.T.B burpees...

Monday 21st, November 2016

Strength: Squats Back Squat 5 x 60% 5 x 65% 5 x 70% 5 x 75% Front Squat 5 x 60% 5 x 65% 5 x 70% 5 x 70% MetCon: 10 mins AMRAP 15 T2B 10 Box jumps 24/20 5 HSPU ENDURANCE WOD For Time: 5,000 m...

Saturday 19th, November 2016

BOX NEWS: Holiday Box Party ! When: Dec. 3rd 2016 @ 6 pm Where: Crossfit CVI _____________________ TEAM WORKOUT in teams of 2 complete: 0 – 4 mins Max calorie row REST 3 MINS (4 – 7 mins) 7 – 14 mins Double Grace   60 Clean and Jerk A: 115/65 Rx: 135/95 REST 3 Mins  (14 – 17)  4 Rounds for Time: 10 Box Jumps  24/20 10 Burpees Over the Bar 10 Power Cleans 10 Front Squats A: 115/65 C: 135/95    ...