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)

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!

WOD:

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

7 Pull-ups

in the remaining time AMRAP burpees

2018 Cash-Out:

Every 1:14 x 5

14 DB Snatches (50/35)

in the remaining time AMRAP tuck cruches

We are looking for at least 3 more kids (8-12 years old) to fill our Monday/Wednesday KidFit slot starting 9/17 and ending 10/24. Classes run from 3:15-4:15pm and the cost is $150 for the 6 weeks. Contact Coach Sara to secure your child’s spot!

WOD:

A. Build to a heavy single Power Clean or 6 sets of 5 reps

B. For time:

21 Lateral Burpees

21 Power Cleans (135/95)

21 Lateral Burpees