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!
A. Hang Power Clean
Build to a heavy set of 3
B. 3 Rounds
30 Hang Power Cleans (105/75)
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!
30 Double-Unders (60 SU)
9 Hang Squat Cleans (115/80)(95/65)
Today we celebrate 5 years at 114 Cook Road!!
Thank you each and every one of you for making CFMV an awesome box and community!
This was the first WOD we did 5 years ago!
A. Every 1:14 x 5
7 Power Cleans (135/95)(scale to a weight you can do 7 unbroken every round)
in the remaining time AMRAP wallballs
B. Every 1:14 x 5
in the remaining time AMRAP burpees
Every 1:14 x 5
14 DB Snatches (50/35)
in the remaining time AMRAP tuck cruches