CrossFit Open!

The open is nearing, registration begins January 30th and competition begins March 6th!

Info:  We will be running the open similar to last year,  FRIDAY NIGHT THROWDOWNS!  Starting at 5:30pm we will run heats according to the weeks workouts until everyone is judged.  Each Friday we will be preparing for the workouts with skills practice, and standards verification, you will also be able to sign up for heats at that time.  We hope and encourage everyone to join us! This event is free for all CFVOM Members.             Just remember:

“Competition breeds intensity, Intensity breeds results.”

Note:  If you are from another affiliate or work out at home and need a place to get validated look no further.  Everyone is welcome to join us for the Open.  You can drop in for one Open workout for $15.00 or you can purchase all 5 weeks for $60.00. This will include Friday skills work and standards verification.

 

Baseball Team Schedule…

Baseball Schedule for the remainder of off-season training will be as follows:

Monday, Wednesday, Friday-  5:30pm

Tuesday, Thursday-  Any normally scheduled class time (six man cap)

Saturday- 10 am BASEBALL TEAM ONLY CLASS!

 

Three P’s…

Hardest Working person in the NFL.

New Board Times!

Following the completion of Saturdays WOD we have a couple new times to put up on the Boards and some all out good efforts for a couple of our “Girl” Workouts.

Fran: Kyle S.- 3:01, Spenser- 2:40, Carlos- 2:22(*1st), Mickey- 7:30, Alicia- 4:11 (*1st), Scott- 5:43

Elizabeth: Amber- 5:05

Diane: Jolena- 6:38

Nancy:  Taylor- 13:59(*1st)

Jackie:  Anne- 11:23

*Place on the board

Barbell Club Beginning Soon…

We will be heading up our second Barbell Club beginning on January 14th at 6:30 pm.  This will again be a six week program to help build strength and tighten up technique.

When:  Monday’s and Wednesday’s 6:30-7:30pm beginning January 14th and running until February 20th.

Cost:  $50.00 for all six weeks

Goal:  With the Open just 8 weeks out we want to help you be the strongest possible you!


 

Schedule Changes Beginning January 14th…

The Normal Schedule for the winter Months will be as follows:

Monday – Thursday:

  • 6am
  • 9am
  • 3:30pm
  • 4:30pm
  • 5:30pm

Friday:

  • 9am
  • 3:30pm
  • 4:30pm

Saturday and Sunday:

  • 9am

Lumberjack 20…

As my first CrossFit Workout ever, it is tradition of mine to do this workout every year around Christmas time.  Weather permitting,  we will be doing this workout soon.

Lumberjack 20

20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m20 Overhead Squats (115lbs)
Run 400m
20 BurpeesRun 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24″)
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m 

Good Times, Good People…

Thank you to everyone who came on Christmas Eve.  There were a ton of fun and interesting workouts going on!   It is always nice to get a workout as a gift!

Thanks again to EVERYONE!

-CFVOM Team

CrossFit for Football… and everything!

Great Video.  Shows that if you want it bad enough, and work hard enough, you can make it happen.

 

Christmas Eve…

Christmas is only one week away!  Check the blog for the updated Holiday Schedule so there is no confusion.  Also Christmas Eve will be all Secret Santa WOD’s and will be followed by a brunch.

Please join us if you can!!

-CFVOM Team