As of Nov. 1st, membership will increase as listed below. Please note that membership fees have not increased since March 2015 — over three years ago. And while CFMV is dedicated to keeping our rates affordable for Island residents (we are often the same or less than off-island boxes), our operating expenses have increased. Please also note that if you pay through WodTogether, no action is needed; the price will automatically be adjusted based on your membership.

NEW MONTHLY MEMBERSHIP RATES EFFECTIVE Nov. 1, 2018:

WOD:

“Fight Gone Bad”

3 rounds

1:00 at each station

Wallballs

SumoDeadlift High Pull (75/55)

Box Jumps

Push Press

Calorie Row

Rest

Technique Schedule goes as follows from the first Saturday (9/29) to the last (11/17). All Technique seminars are at 9am (Saturday WOD moved to 10am as always from Oct – May)

9/29 – Toes2Bar

10/6 & 10/13 – Clean&Jerks (x 2 weeks)

10/20 – Handstands & Handstand Walks

10/27 – Butterfly and Chest2Bar Pull-Ups

11/3 & 11/10 – Snatch (x 2 weeks)

11/17 – Bar & Ring Muscle-Ups

Cost is $80 for the 8 weeks or $15 for single classes. Come take your training to the next level!

WOD:

Teams of 3

20 min AMRAP

15/12 Calorie Row

12/9 Calorie Bike

9 Pull-Ups

rotate once all reps/calories completed at everyone’s station

Full 3 rotations is 1 Round

Technique Schedule goes as follows from the first Saturday (9/29) to the last (11/17). All Technique seminars are at 9am (Saturday WOD moved to 10am as always from Oct – May)

9/29 – Toes2Bar

10/6 & 10/13 – Clean&Jerks (x 2 weeks)

10/20 – Handstands & Handstand Walks

10/27 – Butterfly and Chest2Bar Pull-Ups

11/3 & 11/10 – Snatch (x 2 weeks)

11/17 – Bar & Ring Muscle-Ups

Cost is $80 for the 8 weeks or $15 for single classes. Come take your training to the next level!

WOD:

A. Back Squat

3 Sets of 5 reps

B.

30 Thrusters (64/45)

400m Run

30 Thrusters

Technique Schedule goes as follows from the first Saturday (9/29) to the last (11/17). All Technique seminars are at 9am (Saturday WOD moved to 10am as always from Oct – May)

9/29 – Toes2Bar

10/6 & 10/13 – Clean&Jerks (x 2 weeks)

10/20 – Handstands & Handstand Walks

10/27 – Butterfly and Chest2Bar Pull-Ups

11/3 & 11/10 – Snatch (x 2 weeks)

11/17 – Bar & Ring Muscle-Ups

Cost is $80 for the 8 weeks or $15 for single classes. Come take your training to the next level!

WOD:

EMOM x 15

1st min: 15 Toes2Bar

2nd min: 12 Double KB Reverse Lunges (53/35)

3rd min: 9 Double DB Clean and Jerks (50/35)

*scale as needed*

Technique Schedule goes as follows from the first Saturday (9/29) to the last (11/17). All Technique seminars are at 9am (Saturday WOD moved to 10am as always from Oct – May)

9/29 – Toes2Bar

10/6 & 10/13 – Clean&Jerks (x 2 weeks)

10/20 – Handstands & Handstand Walks

10/27 – Butterfly and Chest2Bar Pull-Ups

11/3 & 11/10 – Snatch (x 2 weeks)

11/17 – Bar & Ring Muscle-Ups

Cost is $80 for the 8 weeks or $15 for single classes. Come take your training to the next level!

WOD:

100 Double-Unders

50 Slamballs

25 Burpee Chin-Ups

50 Slamballs

100 Double-Unders

Technique Schedule goes as follows from the first Saturday (9/29) to the last (11/17). All Technique seminars are at 9am (Saturday WOD moved to 10am as always from Oct – May)

9/29 – Toes2Bar

10/6 & 10/13 – Clean&Jerks (x 2 weeks)

10/20 – Handstands & Handstand Walks

10/27 – Butterfly and Chest2Bar Pull-Ups

11/3 & 11/10 – Snatch (x 2 weeks)

11/17 – Bar & Ring Muscle-Ups

Cost is $80 for the 8 weeks or $15 for single classes. Come take your training to the next level!

WOD:

A. Hang Power Clean

Build to a heavy set of 3

B. 3 Rounds

30 Hang Power Cleans (105/75)

30 Wallballs

30/21 Cal Row

We are starting an 8 week technique class starting 9/29 at 9am (class WOD moves to 10:00am) and ending 11/18. The cost is $80 for the 8 weeks and we will be working everything from the snatch to the handstand walk. All levels of progressions will be discussed and practiced. Please contact Coach Sara to reserve your spot!

WOD:

5 Rounds

200m Run

30 Double-Unders (60 SU)

9 Hang Squat Cleans (115/80)(95/65)

WOD:

Team “Nate”

Teams of 2

20 min AMRAP

2 Ring MU’s (2 bar mu, 4 strict pull-ups)

4 HSPUs (8 push-ups)

8 KB Swings (70/53)(62/45)(53/35)

partners complete full rounds at a time

WOD:

A. Push Press

5-4-3-2-1

B. EMOM x 12

1st min: 15/10 Calorie Bike

2nd min: 10 Burpees over the bar

3rd min: Max Push Press (115/80)(95/65)(75/45)

WOD:

3 sets

500m Row

12 Deadlifts (245/165)

15 Box Jumps (30/24)