halloween-with-dog (1)

WOD 311014 HAPPY HALLOWEEN!

Tomorrow is the final WOD of the Brevard Open! I know most of CFV can not make Friday night lights, because it is Halloween and you will be out secretly taking your kids candy! :). SOOOOO, we will still have Friday night lights for those that can make it, but Saturday morning (8am & 9am) [...]


Don’t forget to RSVP for yoga tonight

CFV,
If yoga does not have at least 5 people RSVP’d for class tonight it will be CANCELED and CrossFit class will resume in its place. So, if you are FOR SURE attending tonight’s yoga class, you must RSVP to it.

Thank you,
Coach Matt


WOD 301014

Click on picture if video does not play below


ACTIVE RECOVERY

YOGA WILL BE AT 5:30PM!! ATTENTION TO ANYONE DOING YOGA AT THIS HOUR. YOU MUST RSVP FOR THIS CLASS, YOU WILL NOT BE ALLOWED TO SHOW UP WITHOUT AN RSVP. Coach Matt and Andrea want a head count to who’s coming [...]


grace face

WOD 291014

Pre-Game:

Snatch Prep-DEMO

Warm-Up:

Row 1000/Run 800
Snatch Prep

Strength/Oly:

Level 1-Snatch Technique Work
Level 2- Snatch 5x(1) @ 90-95%~
Level 3- Snatch 1@9(Load drop) 10%

WOD:

Grace- *Benchmark*

For time:
30 Clean and Jerks

NOVICE- 65/45#
FIT-105/75#
COMP-135/95#

Extra Credit:
Row 1 Minute ME
Rest 2 Minutes
x 6


MINION

WOD 281014

Pre-Game:

Level 1
Banded Pull Apart- Super series DEMO
Deadlift Prep-DEMO
Level 2/3-
Upper body prep- DEMO
Lower body Prep- DEMO

Warm Up:
3 Rounds:
Row 200/Run 200
3-5 Strict HSPU
3-5 Bar M.UPS
3-5 Ring DIps + 10 Sec Static hold
3-5 Ring Rows

* Pick a rep range that allows skill Development, not fatigue.

Strength:

Level 1/2-
12 Minutes
Strict Press 5@9(No Drops)
12 Minutes
Deadlift 5@9 (No [...]


WOD 271014

PreGame: (Before Class)

Squat Prep- Demo

Warm Up:

Row 1000m/Run 800m :
then 3RNFT of:
6-10 Ring Beat Swings (Perfect Hollow/Arch)
6-10 Pistols
5-10 GHD Sit-ups
5-10 Hip Extensions

Strength:

22 Minutes-
2 Count Pause Back Squat 5@8 (Repeat) 5% Fatigue (If feeling good, our default should be to increase weight week to week)

WOD:

NOVICE- For Quality-Not Time
30 Pull-ups or sub
30 Dips Or sub

FIT- For [...]


Our Team

Come experience the difference for yourself and power your life in a fun and supportive environment.

Crossfit Viera Team

Protected: Warm-up 18.8.17

This content is password protected. To view it please enter your password below: