Author Archive

Bring a Buddy to Class Week…

The Week of January 7- 11th we will be waiving our drop in fee! Please bring a friend or family member that is looking to improve their fitness with the start of the New Year.  If you have any questions please feel free to ask next time you are in.  -CFVOM Team

Holiday Schedule…

The following is the schedule for the Holiday Weeks: 12/22 & 12/29 Saturday- 9am Secret Santa Workout 12/23 & 12/30 Sunday- 9am 12/24 & 12/31 Monday- 9am Christmas Eve, New Years Eve 12/25 & 1/1 Tuesday- Closed For Christmas, New Years Day 12/26 & 1/2 Wednesday- 6, 9am 4:30, 5:30pm 12/27 & 1/3 Thursday- 6, 9am […]

12.6.18

swod: 8 min emom, 3 front squats @75% wod: 9 rounds for time (25 min cap)  3 man makers 50/35 6 power snatches 135/95 9 hspu (reg) > box  * every 3 rounds 100 doubles * (rounds 3/6 NOT @ end)  cool down: stretch 

12.5.18

Warm up: W/ partner 3x each Partner A: Plank Hold Partner B: 1 Round Cindy WOD: 4 Rounds 90 Sec on/ 30 Sec rest 20yd OH lunge w/ plate 15/10kg Max Sit ups 10 Clean & Jerks 115/75 Max T2B Cool Down: 5x 45 sec plank, 15 sec rest

12.4.18

warm up: 5,5,4,4,3,3,2,2,1,1 squat clean (build) wod: 12 min amrap  10 power cleans 135/95 10 s2oh (right) 50/35 20 pistols (alt.) 10 s2oh (left)   cool down: 5x 10 good mornings, 30 speed skaters 

12.3.18

Warm Up:  Ladders 4 x 20 yards WOD: 21-18-15-12-9-6-3  For Time Deadlift 185/135 Pull Up Burpee Box Jump 24/20" Cool Down: 50 Sit Up

12.3.18

Warm Up:  Ladders 4 x 20 yards WOD: 21-18-15-12-9-6-3  For Time Deadlift 185/135 Pull Up Burpee Box Jump 24/20" Cool Down: 50 Sit Up

11.30.18

Warm up: Squat Challenge WOD: "Wade" Run 1200m Then, 4 Rounds for time: 12 Strict Pull ups 9 Strict Dips 6 Strict HSPU Then 1200m Run Weight Vest 20/14lbs Cool Down: Stretch

11.29.18

warm up: 4×20 ladder  wod: for total reps  0-5 amrap 15 kb swings, 15 box jumps  5-10 emom 5 backsquats (rack)  10-15 amrap 15 kb swings, 15 box jumps 15-20 emom 5 backsquats  20-25 15 kb swing, 15 box jumps    cool down: 3x 30 flutter kicks, 15 russian twists 

11.28.18

SWOD: 7 min EMOM – 3 Deadlifts WOD: 14 min AMRAP 20 Single Arm Thruster 50/35 (10 each arm) 10 yd HS walk (Bear Crawl) 20 T2B 10 yd HS walk (Bear Crawl) Cool Down: 50 Sit ups