Call Us: (918) 706-5581

MONDAY – 1.25.16

24
Jan

MONDAY – 1.25.16

WARM UP
3 Rounds
5 Good Mornings
5 Russian Baby Makers
5 Inch Worm Push Ups

SKILL
Snatch Pulls – Above Knee
Power Snatch
Bar/65/55#

STRENGTH
Deadlift
4 x 3 @ 80%
(15 Min)

WOD
12 Min AMRAP
1 Rope Climb
5 Power Snatches 115/75#
9 Over the Bar Burpee

L2
5 Strict Pull Ups
95/65#

L3
5 Feet Elevated Ring Rows
75/55/Scaled#

CFV, I hope you all had a wonderful weekend and are ready for a great week in the box. Start spreading the word,Saturday February 6th will be a community WOD. This means bring your friends invite your co-workers and tell anyone and everyone you know to get to your box and workout with you.

Members of CFV, I know that we are a CrossFit Gym and that we operate a little differently than a regular gym. Please help prolong the life of our equipment.

Here are a few things we ALL can do to help maintain the equipment and the gym.

Don’t toss the weights around just carry them to your bar. Set the rowers down no need to drop them and please wipe them down after you use them. Don’t slam loaded bars back into the rig it’s not good for either of them. No dragging the boxes around, you workout just carry it. Please PICK UP after yourself (water bottles, shoes, wrist wraps etc…). Make sure you are putting your equipment back in the right spot not where you think  it should go. These are simple things and I hope that everyone will do their part, take care of the equipment you use everyday.

As always have a great week and hold strong if you are on the whole 30, the end is near!!!

PH

 

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