Monday 05.31.21

Lieutenant Michael Murphy

"Murph"

Rx
Wearing a 20/14-lb Weight Vest,
For Time:
Run 1 Mile
100 Pull-ups
200 Push-ups
300 Air Squats
Run 1 Mile

Partition the pull-ups, push-ups, and squats as needed.

Intermediate
For Time:
Run 1 Mile
20 Rounds of “Cindy”
Run 1 Mile

1 Round of “Cindy”:
5 Pull-ups
10 Push-ups
15 Air Squats

Beginner
For Time:
800 Meter Run

10 Rounds:
5 Ring Rows
10 Knee Push-ups
15 Air Squats

800 Meter Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

Michael Patrick Murphy was a United States Navy SEAL officer who was awarded the U.S. military’s highest decoration, the Medal of Honor, for his actions during the War in Afghanistan. He was the first member of the United States Navy to receive the award since the Vietnam War.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

CV Bulletin
There will be three Murph classes today!
6:00am
8:00am
10:00am

Continue Reading Monday 05.31.21

Sunday 05.30.21

Daniele

"Bungee Jumping"

Rx
3 Rounds:
30/20 Calorie Bike
30 Box Jumps (24″/20″)
30 Kettlebell Swings (70/53)

Intermediate
3 Rounds:
30/20 Calorie Bike
30 Box Jumps (24″/20″)
30 Kettlebell Swings (53/35)

Beginner
3 Rounds:
12/9 Calorie Bike
12 Box Step-ups (20″)
20 Kettlebell Swings (35/26)

CV Bulletin

We’re moving!

from the website to the app! Starting on Tuesday 06.01.21, all workouts, updates, and announcements will be posted on Wodify. This way, Wodify becomes our gathering place for logging our scores, reading updates regarding gym information, committed club roster, member of the month, likes and comments and more, giving us the virtual community that we’re looking to maintain. The website will continue to operate and will serve as an informative resource to future members of the gym.

Happy Birthday

Lori Staudenmaier and Trey McAdams

Continue Reading Sunday 05.30.21

Saturday 05.29.21

Brittney

"Grettel"

Rx
10 Rounds:
3 Clean and Jerks (135/95)
3 Lateral Barbell Burpees

Intermediate
10 Rounds:
3 Clean and Jerks (105/75)
3 Lateral Barbell Burpees

Beginner
7 Rounds:
3 Clean and Jerks (65/45)
3 Lateral Barbell Burpees

CV Bulletin
Murph is in two days! We are offering three Murph classes!
May 31st
6:00am
8:00am
10:00am

Continue Reading Saturday 05.29.21

Friday 05.28.21

7:30am Tye Die Crew

"Timed Out"

Rx
EMOM x 8:
Odd Minutes: 5 Bench Press (155/105)
Even Minutes: 15 Hand Release Push-ups

Rest 3 Minutes

EMOM x 8:
Odd Minutes: 5 Deadlifts (275/185)
Even Minutes: 25 Air Squats

Rest 3 Minutes

EMOM x 8:
Odd Minutes: 200 Meter Run
Even Minutes: Rest

Intermediate
EMOM x 8:
Odd Minutes: 5 Bench Press (135/95)
Even Minutes: 15 Hand Release Push-ups

Rest 3 Minutes

EMOM x 8:
Odd Minutes: 5 Deadlifts (225/155)
Even Minutes: 25 Air Squats

Rest 3 Minutes

EMOM x 8:
Odd Minutes: 200 Meter Run
Even Minutes: Rest

Beginner
EMOM x 8:
Odd Minutes: 5 Bench Press (95/65)
Even Minutes: 15 Knee Push-ups

Rest 3 Minutes

EMOM x 8:
Odd Minutes: 5 Deadlifts (135/95)
Even Minutes: 15 Air Squats

Rest 3 Minutes

EMOM x 8:
Odd Minutes: 150 Meter Run
Even Minutes: Rest

CV Bulletin
We’re excited to announce our first Tie Dye T-Shirt Event coming up Friday, June 18th! All you need to do to participate is purchase a White CV T-Shirt. These will be available at cvcfstore.com on June 1st. You’ll have between June 1st and June 6th to purchase yours! The purchase of your shirt also covers all the materials needed for the tie dye event led by some PRO’s in the tie dye biz! More details to follow!

We have a PM schedule change for Friday, May 28th. We will be having the regularly scheduled 3:30, 4:30, and 5:30 class but no 6:30pm class. This is to allow time for our staff and members who wish to attend the visitation and services for Steve Lopez who passed yesterday. We’ve listed the specifics below shared by his daughter and CV Family member, Christina Lopez Leach. Please keep Steve’s family and friends in your thoughts and prayers. To the Leach and Lopez families, we love you and we’re so sorry for your loss. 

Visitation will be tomorrow Friday May 28th from 5:00-7:30 at Second Baptist Church in Clinton with funeral to follow. Burial will be Saturday May 29th at 11:00 at Leach Cemetery located behind Clear Branch Church at 1030 New Clear Branch Rd in Lake City.

Continue Reading Friday 05.28.21

Thursday 05.27.21

Carson

Today is Bring a Friend Thursday!

All 8 Classes are FREE to family & friends!

"Central Perk"

Rx
5 Rounds:
100′ Walking Lunge
30 AbMat Sit-ups
400 Meter Medicine Ball Run (20/14)

Intermediate
5 Rounds:
100′ Walking Lunge
30 AbMat Sit-ups
400 Meter Medicine Ball Run (14/10)

Beginner
5 Rounds:
50′ Walking Lunge
10 AbMat Sit-ups
200 Meter Run

Compare Score to 07.30.20

CV Bulletin
Today is Bring a Friend Thursday!
All classes are free to family and friends!
To make life simpler, you can fill out our online waiver so you are all ready to go when you arrive!

Continue Reading Thursday 05.27.21

Wednesday 05.26.21

"3Peat"

Rx
AMRAP 3:
12 Bar Muscle-ups
12 Thrusters (95/65)
Max Calorie Bike

Rest 3 Minutes

AMRAP 3:
9 Bar Muscle-ups
9 Thrusters (135/95)
Max Calorie Bike

Rest 3 Minutes

AMRAP 3:
6 Bar Muscle-ups
6 Thrusters (155/105)
Max Calorie Bike

Intermediate
AMRAP 3:
12 Chest to Bar Pull-ups
12 Thrusters (75/55)
Max Calorie Bike

Rest 3 Minutes

AMRAP 3:
9 Chest to Bar Pull-ups
9 Thrusters (95/65)
Max Calorie Bike

Rest 3 Minutes

AMRAP 3:
Chest to Bar Pull-ups
6 Thrusters (115/80)
Max Calorie Bike

Beginner
AMRAP 3:
12 Jumping Pull-ups
12 Thrusters (45/35)
Max Calorie Bike

Rest 3 Minutes

AMRAP 3:
9 Jumping Pull-ups
9 Thrusters (65/45)
Max Calorie Bike

Rest 3 Minutes

AMRAP 3:
6 Jumping Pull-ups
6 Thrusters (75/55)
Max Calorie Bike

CV Bulletin
Check out the video above for all you need to know about Murph 2021!
Just a reminder we are having THREE Murph classes!
May 31st
6:00am
8:00am
10:00am

Continue Reading Wednesday 05.26.21

Tuesday 5.25.21

Nick & David

"Trust Fall"

Rx
Teams of 2
AMRAP 20:
15/12 Calorie Row
10 Dumbbell Box Step-overs

Men: 50-lb Dumbbells & 24″ Box
Women: 35-lb Dumbbells & 20″ Box

Partners switch after completing full rounds.

Intermediate
Teams of 2
AMRAP 20:
15/12 Calorie Row
10 Dumbbell Box Step-overs 

Men: 35-lb Dumbbells & 24″ Box
Women: 20-lb Dumbbells & 20″ Box

Partners switch after completing full rounds.

Beginner
Teams of 2
AMRAP 20:
9/6 Calorie Row
10 Dumbbell Box Step-overs 

Men: 20-lb Dumbbells & 20″ Box
Women: 10-lb Dumbbells & 20″ Box

Partners switch after completing full rounds.

Continue Reading Tuesday 5.25.21

Monday 05.24.21

Brad

"harDTime"

Rx
3 Rounds:
300 Meter Run
3 Rounds of “DT”

1 Round of “DT”:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

Barbell: 155/105

Intermediate
3 Rounds:
300 Meter Run
3 Rounds of “DT”

1 Round of “DT”:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

Barbell: 115/80

Beginner
3 Rounds:
200 Meter Run
3 Rounds of “DT”

1 Round of “DT”:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

Barbell: 75/55

CV Bulletin
Murph is one week from today! We will have 3 Murph classes on Memorial Day!
May 31st
6:00am
8:00am
10:00am

Happy Birthday

Randi Sewell

Continue Reading Monday 05.24.21

Saturday 05.22.21

Camryn

CrossFit PairUP ThrowDOWN

Rx
Teams of 2:
For Time: (Time Cap 35 Minutes)
30 Synchro Deadlifts (185/125)
30 Synchro Bar Facing Burpees
400 Meter Run
20 Synchro Deadlifts (185/125)
20 Synchro Bar Facing Burpees
400 Meter Run
10 Synchro Deadlifts (185/125)
10 Synchro Bar Facing Burpees
400 Meter Run

Rest 5 Minutes

10 Synchro Thrusters (75/55)
10 Synchro Pull-ups
400 Meter Run
20 Synchro Thrusters (75/55)
20 Synchro Pull-ups
400 Meter Run
30 Synchro Thrusters (75/55)
30 Synchro Pull-ups
400 Meter Run

Scaled
Teams of 2:
For Time: (Time Cap 35 Minutes)
30 Synchro Deadlifts (135/95)
30 Synchro Bar Facing Burpees
400 Meter Run
20 Synchro Deadlifts (135/95)
20 Synchro Bar Facing Burpees
400 Meter Run
10 Synchro Deadlifts (135/95)
10 Synchro Bar Facing Burpees
400 Meter Run

Rest 5 Minutes

10 Synchro Thrusters (45/35)
10 Synchro Jumping Pull-ups
400 Meter Run
20 Synchro Thrusters (45/35)
20 Synchro Jumping Pull-ups
400 Meter Run
30 Synchro Thrusters (45/35)
30 Synchro Jumping Pull-ups
400 Meter Run

CV Bulletin
There will be THREE Murph classes on Memorial Day!
May 31st
6:00am
8:00am
10:00am

Happy Birthday

Jessica Lively

Continue Reading Saturday 05.22.21