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Posted by on in Workout Of The Day

Open Workout 18.1

Complete as many rounds as possible in 20 minutes of:

8 Toes-to-Bars

10 Dumbbell Hang Clean and Jerks, 50lbs/35lbs (5 per arm) 

14/12 Calorie Row 

 

2018 CrossFit Open Friday Night Lights at CFLV

Theme Nights

Every Friday from 4PM-8PM, come out and spectate, cheer and WOD in your theme attire.

Opening Night 18.1 Friday, February 23 - USA! USA! USA!

Join us as we kick of the open season in your most patriotic swag.

18.2 Friday, March 2 - Throwback Party

Take it back to your favorite decade. Pull out those bell bottoms, disco pants, tie dye or a t-shirt with your favorite rock band on it. Let’s workout like it’s 1989!

18.3 Friday, March 9 - Pajama Bash

Who doesn’t love a Pajama Party? Bring your teddy bear, your comfy sweat pants or footie PJ’s.

18.4 Friday, March 16 - St. Patty’s Day

Everyone is Irish on Saint Patrick’s Day. Wear your favorite green attire and come do a jig while cheering on your CFLV family. Green Beer and Car bombs will be served.

18.5 Friday, March 16 - Team CFLV

Wear your favorite CFLV gear. At the end of the day we are ONE!

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Posted by on in Workout Of The Day

Happy Birthday Terry Ferrari!

Mobility
1:00 Pigeon Pose/Side
1:00 Lizard Pose/Side

WOD

EMOM x 21:00 of:
Min 1 - 18 AbMat Sit-ups
Min 2 - 15 Box Jump Overs, 24”/20”
Min 3 - 12/9 Calorie Row or 200m Run

Competitors

1. Flush
3-5 rounds of:
1:00 Row
1:00 Ski
1:00 Plank
1:00 Burpees w/no Push-up
1:00 Rest

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Posted by on in Workout Of The Day

Sprint Intervals

Every 1:30 x 4 sets:

200m Sprints (Run or Row)

+

Every 3:00 x 2 sets

400m Sprints (Run or Row)

Rest, then...

AMRAP in 7:00 of:

15 Ring Dips or 5 Ring Muscle-ups

30 Wall Balls, 20lbs/14lbs

60 Double-unders 

Rest 3:00

AMRAP in 5:00 of: 

10 Ring Dips or 3 Ring Muscle-ups

20 Wall Balls, 20lbs/14lbs

40 Double-unders 

Rest 2:00

AMRAP in 3:00 of: 

5 Ring Dips or 2 Ring Muscle-ups 

10 Wall Balls, 20lbs/14lbs

20 Double-unders 

Beach Muscles

3 sets of: 

20 Band Pressdowns 

12 Reverse Curls

1:00 GHD Sit-ups

Competitors 

1. Endurance 

2. WOD w/Ring MUs

3. Gymnastics Conditioning 

3 sets of: 

1:00 Easy Row 

12 Alternating Pistols 

1:00 Easy Ski 

15m HS Walk 

Rest 2:00

Endurance (10:00am) 

3 x 800m Run

15 Calorie Recovery Row

+

2 x 1200m Run

20 Calorie Recovery Row

+

1 x 1600m Run

25 Calorie Recovery Row

CFLV Weightlifting

"Go, go POWER Ranger"

1. Hang Snatch (above knee)

(70%/3) x 4

(80%/2) x 3

2. Hang Clean (above knee) + Jerk

(70%/2+2) x 4

(80%/1+2) x 3

3. Snatch Deadlift

5RM -10% x 2 Down Sets

Bodybuilding Accesssory work

1. Seated Dumbbell Shoulder Press

10 Reps x 5 Sets

2. Barbell Shrugs

10 Reps x 5 Sets

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Do you want $50 CASH??? I got you, all you have to do is bring a friend & sign them up.... CFLV will hand you $50 cash, just to say thanks! So round up your friends, sign them up & get that money

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Posted by on in Workout Of The Day

Presidents' Day regular schedule !!!

➖➖➖➖➖➖➖➖➖➖➖

Strength 

Front Squat:  

5-3–3-2-2; start @ 65% 

Rest, then... 

AMRAP in 16:00 of: 

16 Alternating DB Snatches, 50lbs/35lbs

12 Toes-to-Bar 

8 Front Squats, 155lbs/105lbs

Beach Muscles

3 sets of: 

12 Good Mornings

12 Pendlay Rows

12 DB Curls

Competitors 

1. Front Squat:  5-3–3-2-2; start @ 65% 

2. WOD 

3. Aerobic 

8 sets of: 

15/12 Calorie Row 

10 Burpees over the Rower 

Rest 1:00

4. Gymnastics 

EMOM x 10:00 of: 

7 HSPU (open standard)

Powerlifting (10:00am) 

A.  Bench Press Clusters:  3 sets x  5.5.5 @ 65%; Rest 20 sec between Clusters

B1. DB Floor Press:  3 sets x 15-20 reps

B2. Bent-over DB Rows: 3 sets x 15-20 reps 

C. Ski Sprints:  3 sets x 500m Sprints; 3:00 

➖➖➖➖➖➖➖➖➖➖➖➖➖➖ 

CFLV Weightlifting "Go, go POWER Ranger" 

1. Snatch Balance (80%/2) x 3 (85%/2) x 2

2. Snatch

65%/4

75%/3 (85%/2) x 3

3. Split Jerk

5RM -10% x 2 Down Sets

4. Tempo Back Squat (:05 Eccentric) (75%/6) x 4

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