May 2017

WOD: A. Power Clean & Hang Power Clean: E2MOM 3 PC — 3 HPC — 2 PC — 2 HPC — 1 PC — 1 HPC B. 12 Minute AMRAP of: 3 Power Cleans 135/95 RX+ 165/115 (MRX 115/75) 6 Burpee Toes To Bar OR 3 Burpee Roll To Support 9 Hang Power Cleans 12 Calorie […]

WOD: A. Bench Press: 6 Sets x 2-4 Reps – E2:30MOM B. For Time 10 Wallballs 20/14 @ 10’/9′ RX+ 20/14 @ 11’/10′ (MRX 20/10 @ 9′) 10 Hand-Release Push-Ups 40 Double Unders 15 Wallballs 15 Hand-Release Push-Ups 60 Double Unders 20 Wallballs 20 Hand-Release Push-Ups 80 Double Unders 15 Wallballs 15 Hand-Release Push-Ups 60

HAPPY MEMORIAL DAY! All classes are canceled today.

WOD: A. Snatch Training – EMOM x 4min : 2 Power Snatch —-> 2 Snatch Drops –rest 2min/adjust weight– Snatch Training – EMOM x 4min : 1 Hang Power Snatch —-> 1 Snatch Balance –rest 2min/adjust weight– Snatch Training – 5min to achieve : 1RM Hang Snatch (Power or Squat) B. Athlete’s Choice Isabel – For Time 30 Snatches

WOD: “Murph” For Time 1 Mile Run 100 Pull-Ups 200 Push-Ups 300 Air Squats 1 Mile Run RX+ must wear a 20lb weighted vest for the entire workout Athletes may partition the Pull-Ups, Push-Ups, and Air Squats as desired In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was

All classes are canceled today and tomorrow in observance of Memorial Day. Have a safe and fun holiday weekend!

WOD: A. 500m Row For Time — rest 3min — 250m Row For Time B. 12min AMRAP 10 Burpee Box Jumps 24″/20″ (MRX 20″/18″) 12 Wallballs 20/14 @ 10’/9′ (MRX 20/10 @ 9′) 16/14cal Row RX+ 14/12cal Assault Bike –rest EXACTLY 2min– C. “Finisher” 2min Max Sit-Ups (GHD or Abmat Anchored Military) Click here to sign up for Catered

WOD: A. Clean & Jerk: 1 – 1 – 1 – 1 – 1 – 1 E2MOM Build Up B. Mainsite WOD – April 11, 2017 5 Rounds For Time 4 Clean & Jerks 225/155 (MRX 50-60 185/125) (MRX 60+ 155/105) 6 Bar Muscle-Ups (MRX 6 Burpee Pull-Ups or 6 C2B Pull-Ups and 6 Bar

WOD: A. Back Squats: 6 Sets x 2-4 Reps – E2:30MOM B. 2 Rounds For Time 20 Russian Kettlebell Swings 24/16 RX+ 32/24 200m Run or Row RX+ 0.5km Assault Bike 20 Alternating Pistols MRX 10 Goblet Squats 200m Run or Row (opposite of last) RX+ 0.5km Assault Bike 20 Anchored Sit-Ups RX+ 20 GHD

Congratulations to the newest members of the CFHSV Black Shirt Club and Green Team! 2017 Black Shirt Club Members: Will Dennis, Collin Parker, Jeremiah Rogers, Brandon Price, Ty Keenum, CJ Van Kampen, Zee Jones, Brent Brewer, Dustin Adair, Andrew Dodd, Tim Sargeant, Kyle Robinson, Jeremy Millich, Hayden Mahan 2017 Green Team Members: Colin Sargeant, George Cagle, Nikko Velasco, Sean