January 2025

HERO WOD “JARED” 4 Rounds For Time: (45min cap) Run 800m 40 Pull-Ups MRX Ring Row 70 Push-Ups U.S. Army Master Sergeant Jared N. Van Aalst, 34, of Laconia, New Hampshire, assigned to the U.S. Army Special Operations Command, based in Fort Bragg, North Carolina, died August 4, 2010, in Kunduz province, Afghanistan, of wounds […]

Team Row or Bike Races For Time: (15 min cap) (P1) 30/25 calories – (P2) 30/25 calories – (P1) 25/20 calories – (P2) 25/20 calories – (P1) 20/15 calories – (P2) 20/15 calories – (P1) 15/12 calories – (P2) 15/12 calories – *Only one rower/bike per team, one person working at a time* Team WODs

ALL CLASSES CANCELLED TODAY DUE TO WINTER WEATHER! Strict Press E3MOM (find a 3RM) 9 – 6 – 3 – 3 – 3 For Time/15min AMRAP: (15min cap) Part A: For time; *(can partition)* 50 Handstand Push-Ups MRX 2/4” Rise 50 Pull-Ups MRX Ring Rows 50 Toes to Bar 50 WallBall Shots 20/14lbs to 10/9’

Deadlift 9 – 6 – 3 – 3 – 3 E3MOM find a 3RM “The Trapped Sanctuary” by DB For Time: (18min cap) 33 Deadlifts 200m ROW/Run or 0.5k Bike 33 Russian Kettlebell Swings 200m Run/ROW or 0.5k Bike (opposite of last) 22 Deadlifts 200m ROW/Run or 0.5k Bike (opposite) 22 Russian Kettlebell Swings 200m

“Cardio Kerfuffle” by DB 5 Rounds For Time: (20min cap) 50 Double Unders 5 Burpees 10 Right Arm Dumbbell Snatch 50/35lbs MRX 35/20lbs 5 Burpees 10 Left Arm Dumbbell Snatch *Compare to Jan 2, 2024; Jan 10, 2023; Jan 30, 2022* Core & Skill Development 2×5 Kettlebell/Dumbbell Turkish Get-ups Right Arm 2×5 Kettlebell/Dumbbell Rright Arm

Front Squats & Muscle-Ups E2MOM 7 Front Squat – 1-7 Bar Muscle Ups/Progressions 5 Front Squat – 1-7 Bar Muscle Ups/Progressions 3 Front Squat – 1-7 Bar Muscle Ups/Progressions 2 Front Squat – 1-7 Bar Muscle Ups/Progressions 1 Front Squat – 1-7 Bar Muscle Ups/Progressions “Franzilla” For Time: (15min cap) 21 Thrusters 95/65 lbs MRX

Clean & Jerk (Squat or Power) E2MOM (Touch and Go on Multiple Rep Sets) 5 – 4 – 3 – 2 – 1 – 1 Team WOD “Taking Turns” by DB 20min AMRAP: 20 Clean & Jerks 20 Burpee Toes to Bar 120 Doubles (4 sets of 30, 2 each) 20 Partner Passing Wallball Sit-ups

REMINDER: CFHSV is hosting The Gymnastics Course this weekend! All classes cancelled on Sunday 1/5.

REMINDER: CFHSV will be hosting The Gymnastics Course this weekend! We will have one class only on Saturday 1/4 at 7am. We will not have childcare. All classes cancelled on Sunday 1/5. “New Year, New You, New Push” By DB 30min AMRAP: 5 Push Press. 155/105. RX+ 185/125. MRX 95/65 10 Push-ups 15 WBS. 20/14.

Sumo Deadlifts & Deadlifts (Alternate Lifts) E2MOM 10 Sumo Deadlifts – 8 Deadlifts 6 Sumo Deadlifts – 4 Deadlifts 2 Sumo Deadlifts – 1 Deadlift 5 Rounds For Time: (20min cap) 5 Sumo Deadlifts 5 Burpee Box Jumps 5 Deadlifts 10 Box Jumps 24/20” RX+30/24” MRX 20/18” 1 Rope Climb 15’ RX+ Legless MRX 10’