Bring a Friend Day! 04.02.16

Row, row, row your boat (Jess and Kate)

Today is Bring a Friend Day!

Don’t forget to RSVP for class!!!

WOD: 18 minutes
Teams of 2: Split Reps Any Way You Want

In 4:00 minutes,

45 Calorie Airdyne or Row (25 Calories)
Time remaining: Max Toes to Bar

Rest 3:00

In 4:00 minutes,

45 Calorie Airdyne or Row (25 Calories)
Time remaining: Max Double-Unders

Rest [...]


WOD 140815

Pregame- Upper Prep/Lower Prep

Warm Up:
Clean and Jerk Barbell Prep
Clean and Jerk Barbell Warmup as a group

Strength: 12 Minutes to establish
Clean and Jerk- Heavy for Day

WOD: For Time

10-9-8-7-6-5-4-3-2-1 Shoulder to Overhead 185/135#
2-4-6-8-10-12-14-16-18-20 Pull-ups


10-9-8-7-6-5-4-3-2-1 Shoulder to Overhead 135/85#
2-4-6-8-10-12-14-16-18-20 Pull-ups

10-9-8-7-6-5-4-3-2-1 Shoulder to Overhead 65/45#
1-2-3-4-5-6-7-8-9-10 Banded Pull-ups or ring rows.

Run 30 Minutes at moderate pace.

WOD 250814 happy Monday!

Row 1000m/run 800m

30-50 DU or 30 sec practice
3-6 MU or sub
5-10 wall balls
20 sec. Hollow hold

Back squat 6 @9 (no drops)

WOD: For Time
15 min cap:

80- dubs or 160 singles
50- one arm KB ground to overhead (55/35#, 35/25#, 25/20#)
40- box jump overs 24/20″ or scale down
30- pistols or weighted air squats
25- pull-ups,(B.A.N) or ring rows
5- [...]

WOD 160814

8am power hour:
Back squat 1@ LVL 9
Snatch- 5x (1,1) @ 84%

9am WOD hour-
Teams of 2: Hero WOD “Josh”
For time:
42 OHS 95/65#
84 pull-ups
30 OHS
60 pullups
18 OHS
36 pullups.

WOD 180714

Warm Up:


Line up outside in coach says go each row will complete the following for 50m
Jog Forward
Jog Backwards
High Knees
Butt Kickers
Side Step
Burpee with a Sprint

Barbell Warm UP

Strength: 25 Minutes
Level 1- Clean and Jerk Practice
Level 2/3-Clean and Jerk 15-20 @73%


10 Min-
Pullover/KB snatch skill work

Level 1-

3 Pike Chin-ups (legs on box) -DEMO
4 plate to overhead [...]

061414 (Saturday)

Hey CFV,
We will be starting a little different style of WODs on Saturdays starting tomorrow.
8am will be a lifting hour, where we can work on skills/positions/1RM/etc.
9am will be the WOD of the day wether it’s a team WOD or individual.
You are more than welcome to attend both or just one of them.
*Side note-We will [...]

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

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