Sign-up for Fundamentals Class starting at 6pm, classes will be Tuesday & Thursday at 6pm, Sunday 9:00am. sign-up
Individual Warm-up:
Warm up:
Strength:
WOD:
Stamina:
Endurance:
Recovery:
April 29, 2011
April 28, 2011
April 27, 2011
April 26, 2011
April 25, 2011
April 24, 2011
April 23, 2011
Saturday 1042
Sign-up for Fundamentals Class and get stared with CrossFit the right way. Sign-up
The annual CFBV Easter Egg Hunt. Which team will be the first to find all there eggs.
Each team needs to find one egg at a time from each designated section. Do not open your egg until you come back to the gym and show the bunny. After the bunny approves then do what you magical egg tells you to do. There are only six magical eggs as well as a some that have rewards. But the only eggs that count are the ones that give you direction.
Rules: You can only grab one egg at a time. You can only grab one egg per section that has magic spell, if you find an egg with a reward it does not count. The team that finds all 6-eggs from all 6-sections will be awarded the paleo bunny and have bragging rights over the infamous Onyon. Beware, the Onyon is cunning and bears considerable watching.
April 22, 2011
Friday 1041
Sign-up for Fundamentals Class and get stared with CrossFit the right way. Sign-up
Individual Warm-up: 25-butterfly pull-ups video
Warm up: JA's, high knee walk, butt kick run, 2-shuffles, 2-karaeoke runs, 4-50% sprints. Part 2: 20-jumping squats. Part 3: 20-snatch grip dead-lifts, 20-hang power cleans.
Strength: Back Squats 1) 5 x 65% 2) 5 x 75% 3) 5 x 85%
WOD: "Eva" Five rounds of 800m Run, 30-KB Swings, 30-Pullups.
Stamina: Five rounds of 1-rope climb, sandbag hill run, burpee broad jump 25m.
Endurance: 100 sit-ups, 100 leg levers.
Recovery: Banded shoulder stretch, supine back stretch.
Start them early, have someone they like teach them and make it fun.
April 21, 2011
Thursday 1040
Sign-up for Fundamentals Class and get stared with CrossFit the right way. Sign-up
Individual Warm-up: 25-butterfly pull-ups. video
Warm up: JA's, high knee walk, butt kick run, 2-shuffles, 2-karaeoke runs, 4-50% sprints. Part 2: 20-15-10 clapping push-ups. Part 3: 20-snatch grip dead-lifts, 10-Hang power snatch, 10-OH Squats, 10-hang snatch, 10-snatch.
Strength: Bench 1) 5 x 65% 2) 5 x 75% 3) 5+ x 85%
WOD: Snatch 3-3-2-2-1-1
Games Atheletes: AMRAP in 20:00 of 5-power cleans, 10-toes to bar, 15-wall ball.
Men 145/20@10', Ladies 100/14@9'
Endurance: 200-leg levers
Recovery: Fixing shoulder impengment
April 20, 2011
Wednesday 1039
Sign-up for Fundamentals Class starting Monday May 1st at 6pm, classes will be Monday, Wednesday and Friday 6am, 1030am, 6pm, and 7:30pm sign-up
Individual Warm-up: 25-butterfly pull-ups.
Warm up: JA's, high knee walk, butt kick run, 2-shuffles, 2-karaeoke runs, 4-50% sprints. Part 2: 20-jumping squats and clapping push-ups. Part 3: 20-dead-lifts, 10-front squats, 10-hang squat cleans.
Strength: Cleans 1) 5 x 65% 2) 5 x 75% 3) 5 x 85%
WOD: 1k Row, 10-rounds of 5-Ring dips, 10-Air-squats, 1k Row.
Stamina: "Angie" with vests.
Endurance: 6-hill buddy carries
Recovery: 3:00 deep squat hold, 25m inchworm stretch, partner chest stretch.
Reward for anyone who canfind missing South African gymnast. Apparently he has gotten lost on his way to the gym the last few weeks. Anyone who can help him find his way back can reward him with a double shake weight welcome.
