REST DAY!

restCFV is closed on Sundays, get some rest.

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The CFV/ZT birthday party canoe trip has been postponed due to a loss in his family. We will try for a later date when ZT can be a part of it!! However the canoe and kayak rentals are still on hold and there is a group of about 20 still going in the morning. We will let everyone know about the new date to go again as soon as possible!!! Maybe late summer or early fall!! If you have any questions text or call Eric. 940-521-8167

Deepest condolences to ZT and his family for there loss, thoughts and prayers are with you and your family.

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IMG_20150711_083716592The box will be closed today for the CFV canoe trip.

Have a great weekend.

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howfit_576How Fit Are You?

by Greg Glassman

We’ve long desired to offer a fitness competition consistent with our fitness model  and have found the task fraught with difficulties. Early we realized that the logistics of running  an on-site fitness competition like STREND are both complicated and ultimately limit the number of participants. The fitness test, or competition, that we offer this month is  conducted at a facility and time of the athlete’s choosing.

Our initial hope was to design a competition that would not only reflect CrossFit’s broad fitness concept but would also accommodate men and women, large and small athletes, the young and seniors, and individuals of all fitness levels. Continue reading here.


WOD (22-July-2016)

Angie

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

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warm-upA Better Warm-Up

by Greg Glassman

In commercial gyms everywhere, warming up constitutes little more than spending fifteen or twenty minutes on a bike, treadmill, or stair climber. While better than nothing, this  approach to warming up is largely a waste of time in that it will not improve flexibility, does not involve the whole body or major functional movements, misses an ideal opportunity for reinforcing and practicing some critical exercises, and poorly prepares an athlete for rigorous athletic training.

We need a warm-up that will increase body temperature and heart rate, provide some stretching, stimulate the entire body and major biomechanical functions, provide practice for basic movements, and finally, prepare for rigorous athletic training. Continue reading here.


WOD (21-July-2016)

A. HBBS 5-5-3-3-2-2-1

B. AMRAP in 20 min of:

5 thrusters (95/65)
7 hang power clean
10 SDHP

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IMG_20150711_092648096What you need to Know About the Canoe Trip Saturday

We have a big group, at 29 now, you need to be at Rochelles  around 7:30 so we can try to get in the water at 8:00. I’ll post an updated sign-up sheet at the box today that shows what each group owes. Pay me before or after, I’d rather not keep up with it on Saturday.

Directions: From Graford go West on 254 toward PK about 1 mile, turn left on Hwy 4, follow Hwy 4 about 6 miles, Rochelles is on the left. If you go across the Brazos River bridge, you’ve gone too far.

What to Bring: Angie is bringing chips and sandwiches for everyone, but you need to bring your beverages of choice. Feel free to bring any food and snacks you like, get with Angie if you want to help or bring something for the group. People in canoes have will have plenty of room for a large cooler, those of you in  double kayaks  will be have room for a small cooler or back back, single kayak riders wont have much room to carry anything, but we have plenty of canoes going to help out with gear. I would bring at the least; sunscreen, water, bug spray, a hat, sunglasses and snacks. Wear your swimsuit.

What to expect: The trip should take about 6 hrs. The BRA currently does not have any gates open, so the trip will be much different than last year, expect to paddle. We will stop a few times along the trip to swim and have lunch.

 

 

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facebook-pull-image-2016

The Games are on tonight though Sunday.

Masters & teenagers tonight.

Go here to watch live.

http://games.crossfit.com

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 POLICE TRAINING

“The difference between combat and sports is that in combat you bury the guy who comes in second.”
-Unidentified Navy SEAL

by Greg Glassman

CrossFit’s work enhancing sport performance, while exciting and even gratifying, sometimes feels too much like helping adults play children’s games. On the other hand, our work with seniors and little kids, while very rewarding, lacks the excitement surrounding elite human performance. Our recent work and acceptance in the law enforcement, tactical operations, and military special operations communities has been both extremely gratifying and very exciting.

Increasingly, our readers are coming from the ranks of the professional combatant. They have come to CrossFit aware of the reality that, on average, the fitness challenges with which they are most likely to be faced will not be best met by a specialized, narrowly focused fitness. That is the sole domain of the sport athlete. Continue reading here.


WOD (20-July-2016)

A.
Three sets of:
4 KB TGU (2 per arm)
Rest 30 sec
8 Goblet Squats
Rest 30 Sec
20 KB Swings
Rest 30 Sec
20 V-Ups
Rest 30 Sec

B.
AMRAP in 7 min of:
14 WB
100m Run

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DSC_0224The Push-up

by Greg Glassman

The push-up, long a favorite among junior high school P.E. teachers and Marine Corps drill instructors, is for many, more closely associated with punishment than anything else. Though common to group exercise programs, its use in serious strength and conditioning regimens is infrequent. These days, the push-up, like the jumping jack, tends to be relegated to outdoor programs where the number of exercisers and lack of equipment make it a staple due to necessity.

In an earlier time the push-up was largely regarded as a measure of a man’s strength and fitness. In more modern times much of this reputation has been passed on to the bench press, but the push-up’s passing misses the great opportunity to master a gateway movement to one of the most developmental progressions in all of fitness. Continue reading here.


WOD (19-July-2016)

WOD A.
Three sets of:
8 Romanian Deadlift
Rest 60 seconds
12 Dumbbell Bench Press
Rest 60 seconds
60 Sec of double unders
Rest 60 seconds

WOD B.
AMRAP in 12min of:
12 Kettlebell Swings
9 Dumbbell Man-Makers (push-up, row right, row left, power clean, push press)
6 Toes to Bar

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attentionThere will be no 5:30pm class on Thursdays until further notice.

Sorry for the inconvenience.

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