July 2017

Front Squat = 7 – 7- 5- 5 – 3-4 5 Rounds For Time Of: – 8 Front Rack Lunges (alt/stationary) 95/65 RX+ 115/75 MRX 75/55 – 2 Front Squats – 2 Rope Climbs 15′ MRX 10′ OR 12 Chest To Bar Pull-ups MRX 12 Pull-ups (can intermix pull-ups and rope climbs in different rounds) Core & Squat Development – 30sec GHD […]

A. OHS = 3 – 3 – 3 – 3 E2MOM B. 30 Minute AMRAP of: -Row 500m -Max Reps OHS 95/65 RX+ 115/75 MRX 75/55 -Run 400m -Max Reps C2B Pull-Ups MRX Pull-Ups Click here to sign up for Catered Fit! Delivered daily to CFHSV! Once you sign up, you will receive the menu via email

EMOMs for Total Reps/Cal for Each Exercise in Fight Gone Bad Format with 2 minutes rest: 5 Rounds for Reps -Min 1 = ROW for Calories or Bike for Calories -Min 2 = Double Push-up Over Bar Burpees -Min 3 = Power Cleans 135/95 MRX 95/65 -Min 4 = Wallballs 20/14 10/9′ MRX 20/10 9′ -Min 5

“JACK” 20min AMRAP: -10 Push Press 115/80 MRX 95/65 -10 KBS 24/16kg MRX 20/12kg -10 Box Jumps 24/20″ MRX 20/18″ Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive

A. “The BB Mile” -400m Run Rest 1min -200m Run Rest 1min -400m Run Rest 1min -200m Run Rest 1min -400m Run Rest 5min / transition from last runner time cap B. 13min AMRAP: -10 Chest To Bar Pull-ups or 5 Muscle-Ups (Bar or Ring) -15 Anchored WallBall Sit-Ups RX+ 15 GHD Wallball Sit-Ups 20/14 MRX 20/10 -30

WOD: A. Bench Press = 7 – 7 – 5 – 5 – 3/4 E2:30MOM B. 11 Minute AMRAP Of: -10/8 Barbell Push-Ups -8 Deadlifts 205/140 RX+ 245/165 MRX 165/105 -6 Over Bar Burpees (lateral) -8 Knees to Elbow Rest Exactly 2 minutes “FINISHER” -Max Time High Plank Hold C. Core Development: -25 Butterfly Ab-mat Sit-ups -25

A. Back Squat = 7@75% – 7@75% – 5@80% – 5@80% – 3-4 @85% B. 24 – 16 – 8 Reps For Time of: – Hang Power Snatch 115/80 RX+ 145/100 MRX 85/60 OR Half Reps Right Arm and Half Reps Left Arm Hang KB Snatch 24/16kgs RX+ 32/24kgs MRX 20/12kgs – OHS Squats OR Half Reps Right

Independence Day HERO WODs: Athletes choice, pick one and give it your all! “LOREDO” 6 Rounds For Time Of: 24 Air Squats 24 Push-Ups 24 Walking Lunge Steps 400m Run U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, Texas, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort

All classes are canceled today. Happy Independence Day CFHSV!

WOD: “Daniel” For Time: 50 Pull-Ups 400m Run 21 Thrusters 95/65 MRX 75/55 800m Run 21 Thrusters 95/65 MRX 75/55 400m Run 50 Pull-Ups Dedicated to U.S. Army Sgt. 1st Class Daniel Crabtree, 31, of Canton, Ohio, who died in Al Kut, Iraq, on June 8, 2006, as a result of injuries sustained when an improvised