Archive for October 2016 | Monthly archive page

10.28.16

Warm Up: Trivia Ladders SWOD:  15 Minutes to work up to Heavy 3 Rep then 5 x 3 Front Squat WOD: 9 min AMRAP: 3,6,9,12… Thruster 95/65 HSPU  Cool Down:  3 Rounds 10 Good Mornings 10 V-Ups

10.27.16

Warm up: Tabata Hops Wod: 0-5 Min Emom 4 Power Snatches (80%) 5-17 AMRAP 20 T2B 20 KB Swings 24/16 20 Box Jumps 24/20 17-22 Emom 4 Power Snatches (80%) Cool Down: 30 Cal Airdyne

10.26.16

Warm Up: Ladders 4 x 20 yards, Power Clean Review WOD:  Four Rounds For Time: Run 200m  10 Power Cleans 155/105 50 Rnd 1 Push Ups Rnd 2 Sit Ups Rnd 3 Air Squats Rnd 4 Burpees Cool Down: Take 10 minutes to Stretch!!!

10.25.16

Happy Birthday Rene Warm Up: 1k Row WOD: 12.3  12 min AMRAP: 150 Wall Ball 90 Double Under 30 Muscle Ups Cool Down: 3 Rounds 5 Strict Pull Ups 10 Pistols  

Closing for a weekend…

Just a heads up to all members, we will be closing for one weekend to attend our former members Katie and Drew’s Wedding in Washington! The dates for the closure are as fellows: Friday 11/11- 4,5,6 Closed Saturday 11/12- 9am Closed Sunday 11/13- 9am Closed Please take some time to enjoy this weekend and have […]

Murder Mystery Dinner!

CFVOM will be hosting a Murder Mystery Dinner this coming November 19th.  This will be a community event for getting to know everyone and having fun! We will have a sign up sheet at the front desk to reserve spots.  We will also have Whole Foods Catering the event, so dinner will be served.  Cost […]

10.25.16

Happy Birthday Rene Warm Up: 1k Row WOD: 12.3  12 min AMRAP: 150 Wall Ball 90 Double Under 30 Muscle Ups Cool Down: 3 Rounds 5 Strict Pull Ups 10 Pistols  

10.22.16

Warm up: Rowling x4 For Time: *Partition as needed 100 KB Swings 24/16 100 Double Unders 100 Wall Balls 20/14 100 T2B   Cool Down: 2x 1 min plank hold

10.21.2016

Warm up: Row 20 Cal For Time: Run 400 30-20-10 Deadlift 135/95 15-10-5 HSPU Run 400 15-10-5 Row  Ring Dip Run 400  30 Clean and Jerks 135/95 Run 400 Cool Down: Stretch!!!

10.20.16

SWOD: 8 Min Emom – 4 Back Squats (75%) For Reps: 90sec on/30 sec Rest Run 100m Max burpees Rest 30 sec 20 OH Lunge Steps 20/14 Max Sit ups with Ball Cool Down: Run 400