Author Archives: Eric

REST DAY!
CFV is closed on Sundays, get some rest.

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Open Gym & “Hero Saturday”
Every Saturday
9:30-11:00am
All CFV members are encouraged to come out the box every Saturday morning and take advantage of the Open Gym or join the group of us doing a Hero WOD. The Open gym allows you to work on some gymnastics, strength or Olympic weightlifting, row/run, do a Girl/Hero WOD. You […]

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WOD (26-May-2017)
20-18-16-14-12-10-8-6-4-2

DB snatch (55# or less, alternating)
Lunges with DB in front rack
100m run between each couplet

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WOD (25-May-2017)
5RFT:

10 Thrusters (135/95)
2 rope climbs

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WOD (24-May-2017)
For Time:
60 Weighted sit-ups
30 Burpee Box Jump Overs (24/20)
20 C2B
30 Burpee Box Jump Overs (24/20)
60 Weighted sit-ups

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WOD (23-May-2017)
7 min Amrap
28 Double Unders
14 Toes to Bar
Rest 3 minutes
7 min Amrap
100m run
14 Deficit Push Ups

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WOD (22-May-2017)
For time:
400m run
30 Deadlifts (225/155)
400m run
30 Hang Power Cleans (185/125)
400m run
30 Shoulder to OVH (135/95)
400m run

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WOD (22-May-2017)
TBA

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WOD (19-May-2017)
For Time:
400m run
30 DB Snatch (75/55…pick your weight)
30 Box Jump Overs (24:20)
400m run
30 Box Jump Overs
30 DB Snatch
400m run
Core Work
5 rds
10 Hollow Rocks
10 V-Ups
10 Tuck Ups
10 sec. Hollow Hold
– rest 1 min –

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WOD (19-May-2017)
 

The Art of “Carrying” The Bar
Proficiency in the second pull of the Olympic lifts starts with this technique.

by Bob LeFavi, Ph.D., CSCS, USAW
As CrossFitters often come to find, the highly technical and complex Olympic lifts can be quite difficult to master. Some aspects are intuitive; their biomechanics make sense and are easy to grasp. […]

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