What is CrossFit?
CrossFit is a strength and conditioning system built on constantly varied, functional movements executed at high intensity. So what does that mean? Let’s break it down. Strength and Conditioning: CrossFit promotes all aspects of fitness, instead of focusing narrowly on just one. Constantly Varied: A different workout every time means CrossFit is never boring! Functional Movements: CrossFit exercises are based on movements the human body is designed to do, and needs to do every day. High Intensity: Working hard is essential, and CrossFit training helps you work your hardest, to get your best results. Last but not least, Scalability: Every exercise can be scaled to your level. If you can’t lift a barbell, start with a broomstick! You’ll still get amazing results, by listening to your body and scaling up when you’re ready.
For articles, videos, forums, and all the latest CrossFit news, visit the official home of CrossFit at the CrossFit Journal.
CrossFit Valley of the Moon
At CrossFit Valley of the Moon in Sonoma, you’ll find a supportive, enthusiastic community of instructors and members waiting to welcome you to CrossFit. Our community is about getting fit, achieving goals, and helping each other become better. From professional athletes, to moms and dads, we have no expectation other than the desire to work hard. With hard work comes success and results, and that is what we are forging here at CrossFit Valley of the Moon. Hard working, successful individuals. Stop by to see what our community is about, and join us in making our community stronger.
AMMENDED SCHEDULE FOR THE FOLLOWING DATES:
10/31 HALLOWEEN- 6PM CLOSED
11/3 SUNDAY- 9AM CLOSED
DURING THE WEEK OF 11/4 THROUGH 11/7
CLOSED @ 4PM
*OPEN FOR ALL OTHER REGULARLY SCHEDULED CLASS TIMES
BACK TO REGULAR SCHEDULE ON 11/8 AND BEYOND,
As a group, we will be participating in the 2019 Fall Whole Life Challenge. This is a “whole life” challenge that encompasses looking at sleep habits, hydration, exercise, mobility, and of course nutrition. This will be our fourth run through of a WLC and have seen time and time again the importance of this challenge for our members. This challenge will begin on September 28thand is a 6-week challenge. There is early registration pricing going on right now that I recommend jumping on! For those of you that have participated in the past, you know this is a great way to get back on track with healthy habits. If you have not previously participated, this is a great way to establish some new habits and maybe kick some bad ones. If you have any questions, please ask Spenser or Alicia. We will kick off the Whole Life Challenge with a “whole life” skill class, Wednesday, September 25that 6pm to set some realistic goals, review nutrition guidelines and answer any questions about the challenge.
Sign up by 8/18 and the cost is only $24!
Here is the link to the WLC website where you can read up on all of the details of the challenge. And as with the Open please feel free to ask us any questions next time you are in.
Warm up: Daily warm up + 10 Pull ups + 20 Push ups + 30 Air Squats
3 Rounds: 10 Air Squats, 10 pull ups, 10 Box Jumps
WOD: For Time: Round 1, complete 1 rep of each exercise, Round 2, complete 2 reps for each, Round 3= 3 reps of each, keep adding one rep until you complete round 9 (9 reps of each movement).
1, 2, 3, 4, 5, 6, 7, 8, 9 reps of:
Burpee Box Jump 24/20
Burpee Chest to Bar Pull up
Overhead Squat 135/95
Bar Facing Burpee
Cluster (squat clean thruster) 135/95
Modify barbell movements as needed with DB’s, wall ball or with a broomstick.
No box? Jump high on your burpees. No pull up bar? Do burpees to a 6” target.
Only preform burpee chest to bar pull ups on a bar that can handle that movement safely.
Cool Down: 10 min of Stretching
Check the back board for some options in accessory strength development workouts! New ones to be posted weekly, through the month.