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Open gym….

Open gym will start a half hour later at 4pm today.

Thank you,

CFV


open

WOD 270214 Reebok CrossFit Open Tonight

Alright everyone, tonight is the night! Here is the the link to the Crossfit Games site to watch the first Open WOD for 2014. It will air live on the site at 8PM. So here is the link, the sport of fitness has arrived!

Enjoy

-Coach Matt

http://games.crossfit.com/


camelia

WOD 260214

CFV Endurance DAY

Intermediate Distance:
6 rounds
200m ON, 200m recovery jog, 200m ON, 100m walk
No add'l rest between rounds

Long Distance:
7 rounds
200m ON, 300m recovery jog, 200m ON, 100m walk
No add'l rest between rounds

or… Make up WOD/skill day

Remember Friday night lights start this Friday night!!! CF Open WOD 14.1 will take place at 5:30pm and 6:30pm, and can [...]


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WOD 260214

WOD:

In front of a clock set for 12 minutes:

4 minutes of Clean and Jerks

4 minutes of Rowing Calories

4 minutes of Burpees

Score is Total reps for all movements combined

May have to start some groups on different movements/stations depending on class size.

Level 1:

75/55#

Level 2:

95/65#

Level 3:

135/95#


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WOD 250214

Skill work:
16 minute EMOM

Pick 2 skills and work on one during odd minutes and the other during even minutes

WOD:

Complete as many rounds as possible in 7 minutes of:

20 Double Unders

3 Thrusters

Level 1:

Single Unders 2:1

75/55#

Level 2:

DU or Attempts allowed

115/75#

Level 3:

155/115#

For info about the CrossFit open starting this week:
The 2014 CrossFit Open begins this week and we [...]


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WOD 240214

Skill:

12 Minutes to work

Squat- 5,4,3,2,1,1,1

Work up to heavy single

Start first 5 at 55% and work up each set to max attempt

WOD:

with a 10 minute running clock complete:

15-12-9

Power Snatch, 115/80

TTB

in the remaining time,

AMRAP of:

Burpee Box Jumps, 24/20

2 Scores:

(1) Time for the 15-12-9

(2) Total number of Burpee Box jumps

Level 1:

65/45

Sit ups

Level 2:

95/65

T2B or Hanging Knee Raises

_________________________________________________________________________________________

The 2014 [...]


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