Christmas and New Years Schedule…

Class Schedule will be as follows for the week of Christmas and New Years 12/23 – 1/5:

Monday 12/23: Normal class schedule

Tuesday 12/24 Christmas Eve:  9am class Only, Secret Santa WOD

Wednesday 12/25 Christmas:  Closed all Day

Thursday 12/26: 9am, 5pm

Friday 12/27: 9am, 5pm

Sat 12/28, Sun 12/29: 9am

Monday 12/30: Normal Schedule

Tuesday New Years Eve 12/31: 6am, 9am Only

Wednesday New Years Day 1/1: Closed

Thursday 1/2: Normal Schedule

Friday 1/3: Normal Schedule

Saturday 1/4: 9am

Sunday 1/5: Closed

 

Secret Santa, CrossFit Style Is Back!

**Sign Up this week to join our Secret Santa CrossFit VOM style.**

 

Concept:  Choose a secret santa on Thursday or Friday of this week (12/19, 12/20)  and make that person a workout!  If you wish to participate in this activity please sign up this week!

When:  We will be doing the Secret Santa WOD’s on Tuesday 12/24 at 9am

Post-WOD:  After the workout we will be having a potluck breakfast for anyone who wants to join us.  We will also have a sign up sheet for anyone who wants to bring a certain drink, or snack.  HOPE TO SEE EVERYONE THERE!

Rules:  If you can not make the workout on Christmas Eve unfortunately you will not be able to participate in the Secret Santa.  Every WOD will be a 14 min AMRAP.

Thanksgiving Week Schedule…

Happy Turkey Day Everyone!

This week is a short week and the following will be our hours of operation:

Monday – Wednesday: Normal Class Schedule

Thursday (Thanksgiving):  9 AM ONLY

Friday:  9 AM ONLY;   From 10am-1pm We will be having the Turkey Throwdown and there is still room.  Grab a partner and come enjoy some good workouts.

 

Theory of Competition… Chris Spealler

Great Inspirational Gem…  Thought I would repost it.

Challenge: “Cindy rides a bike”

Any takers for open gym?

10 min. EMOM:

1 round of Cindy

Max Cals on the Airdyne

*The faster you complete the Cindy round the more time you get on the bike, you must go back to Cindy at the top of each minute.  Score is number of Cals at the end of the 10 min. Have fun!

Barbell Club Potluck…

With the conclusion of Barbell Club around the corner, we wanted to open Wednesday November, 20th  the final day of BBC up for a potluck!

We will be retesting a movement of your choice and then can enjoy and treats that you guys would like to bring down.

This has been a very successful and fun Barbell Club, so thank you all and keep up the good work.

-CFVOM Team

Halloween Hours…

Thursday October 31st, Halloween, we will be closed for the 6pm class and the 6am class the following morning November 1st!! So the schedule will look as follows:

Oct 31- 6am, 9am, 3:30pm, 5pm

Nov 1- 9am, 3:30pm, 5pm, 6pm

As usual we will be having our dress up workout all day on Halloween, so come in and enjoy the workout dressed up however you like!  Here are some photos from last years Halloween workout.

6 am started the costume WOD off right, Scott (box jump box) and Jeff (flavor flav)

The crew post “Zombie Apocalypse” WOD

Barbell Club…

What:  Barbell Club is a six week program designed to help build strength and efficiency in weightlifting movements as related to CrossFit.

When: Beginning Monday Oct. 14th For six weeks. This is a Monday and Wednesday class from 7- 8pm

Cost: $50.00 for all six weeks

More Info:  The ability to move a barbell well is very complementary in a CrossFitter’s toolbox.  During these six weeks we will give you an in depth perspective of 12 overall movements, as well as cue’s, and tips to help improve them. Each class will entail one movement as the focus, in which we will spend 30 plus minutes teaching and practicing this movement. Followed by large amounts of mobility/accessory work for the lift. Seeing as we are still CrossFitter’s with a passion for weightlifting and not professional Olympic or Power Lifters, we will keep these session relatively intense, with just a larger focus on a single movement instead of many. Do not get me wrong, we are going to be moving weight and going hard. If you would like the extra help and this sounds like the thing for you please join us!

 

Thanks,

Spenser

Saturday September 28…

This weekend Coach Carlos will be competing in the Bat Cave Games! Competition will take place at CrossFit Natomas in Sacramento CA.  I will keep everyone up to date on how he is doing via Facebook.

 

 

Labor Day 31 Heroes WOD…

Tomorrow September 2nd, Labor Day, we will be completing the 31 Heroes workout.  Remember to bring your rope climbing gear!!  Potluck will follow the WOD!  

Thanks,

CFVOM Team

“31 Heroes”

AMRAP 31 minutes (As Many Reps As Possible)
8 Thrusters (155/105#)
6 Rope Climbs (15 ft. ascent)
11 Box Jumps (30/24″)

This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.