“Hay Bale”
4 Rounds:
100 Meter Left-Arm Farmers Carry (53/35)
50 AbMat Sit-ups
100 Meter Right-Arm Farmers Carry (53/35)
25 Goblet Squats (53/35)
CV Bulletin
Today is Bring a Friend Thursday!
All 8 classes are free to friends and family!
“Happy Gilmore”
For Total Time: (Time Cap: 26 Minutes)
On the 0:00:
3 Rounds:
100 Double Unders
30 Toes to Bar
On the 15:00:
3 Rounds:
50 Double Unders
10 Bar Muscle-ups
CV Bulletin
**Save the Date**
CV Halloween Throwdown – Saturday, October 31
“Lunch Break”
Teams of 2
8 Rounds Each:
15/12 Calorie Bike
8 Burpee Box Jump Overs (30/24)
Partners Complete Full Rounds Before Switching
CV Bulletin
**Save the Date**
CV Halloween Throwdown – Saturday, October 31
“Game of Thrones”
0:00 – 5:00,
30 Squat Clean & Jerks (135/95)
Rest Until 10:00 Mark
10:00 – 15:00,
20 Squat Clean & Jerks (165/115)
Rest Until 20:00 Mark
20:00 – 25:00,
10 Squat Clean & Jerks (205/145)
CV Bulletin
**Save the Date**
CV Team Halloween Throwdown
Saturday, October 31 – 9am to 12pm
Teams of 3 In-House Event!
FREE to all CV members, all you need to do is sign up at the gym.
We’ll make the 3-person teams, and the good times start from there.
ALL ability levels encouraged to participate!
Workouts are tailored for every CV member to join in.
Email shea.cvcf@gmail.com for any questions
“Window Shopper”
In a 15-Minute Window:
Max Calorie Assault Bike
Every 3 Minutes [Starting at 0:00]:
100 Meter Farmers Carry (50’s/35’s)
10 Wallballs (20/14)
CV Bulletin
Open Gym is from 8-11am.
Stretch Sesh will be from 8-9am.
“Mount LeConte”
In Teams of 20,
For Time:
Hike 11 Miles
Okay, so this isn’t actually for time! Check out THIS AWESOME ARTICLE on “What to Know” and “What to Bring”
“2020 CrossFit Games Event 4”
For Time:
Row 1000 Meters
The 2020 CrossFit Games begin Friday, Sept. 18, with an online competition in athletes’ home countries from which the top five men and top five women will advance to compete in person for up to US$1.3 million, with the Fittest Man and Woman on Earth earning US$300K each.
Learn More
Midline Finisher
3 Sets:
20 Weighted AbMat Sit-ups (35/20)
25 AbMat Sit-ups
30 Second Hollow Hold
Rest 2:00 Between Sets
CV Bulletin
Weekend Update:
Saturday’s classes has been cancelled.
Sunday’s Open Gym from 8-11am is still on.
“Sunday Stretch Sesh” will begin at 8am.
“Secret Spy”
3 Rounds: (Time Cap: 25 Minutes)
400 Meter Run
100 Double Unders
20 Russian Kettlebell Swings (70/53)
20 Kettlebell Goblet Reverse Lunges (70/53)
CV Bulletin
Today is Bring a Friend Thursday!
Bring your friend or family member to today’s workout.
Please have them arrive early to fill out a waiver and for a temperature check & sanitizer.
Mount LeConte hike is on Saturday!
Meeting at the trailhead from 10:00 – 10:20am.
Feet step on the trail at 10:30am.
Parking directions HERE.
There is still one CrossFit class that morning from 7-8am.
Weightlifting Complex
Build to a Heavy Complex:
1 Power Clean
1 Push Press
1 Thruster
“Hoot Gibson”
3 Rounds:
15 Power Cleans (115/85)
15 Push Press (115/85)
15 Thrusters (115/85)
CV Bulletin
Tomorrow is Bring a Friend Thursday!
“The Ocho”
On the 4:00 x 8 Rounds:
20/15 Calorie Row
Run 200 Meters
Score is Slowest of 8 Rounds.
CV Bulletin
There will be one class this Saturday at 7am.
Due to the hike, this will be the only class of the day!