Wednesday 07.22.20

Caption Contest! Best caption in the comment section wins a signed copy of this photo.

Capri Sun
30-20-10:
Kettlebell Snatches (53/35)
Reverse Lunges

Directly into…

10-20-30:
Kettlebell Swings (53/35)
Burpees

Post time to comments.

Question of the Day
What was your favorite drink as a kid?

CV Bulletin
Introducing the “10 General Physical Skills.” He or she is as fit as their weakest link on the chart. Grade yourself on strengths and weaknesses of yours!

1. Cardiovascular/Respiratory Endurance: The ability of body systems to gather, process, and deliver oxygen
2. Stamina: The ability of body systems to process, deliver, store, and utilize energy
3. Strength: The ability of a muscular unit, or combination of muscular units, to apply force
4. Flexibility: The ability to maximize the range of motion at a given joint
5. Power: The ability of a muscular unit, or combination of units, to apply maximum force in minimum time
6. Speed: The ability to minimize the time cycle of a repeated movement
7. Coordination: The ability to combine several distinct movement patterns into a singular distinct movement.
8. Agility: The ability to minimize transition time from one movement pattern to another.
9. Balance: The ability to control the placement of the bodies center of gravity in relation to its support base
10. Accuracy: The ability to control movement in a given direction or at a given intensity.

From Jim Crawly and Bruce Evans of Dynamax

Continue Reading Wednesday 07.22.20

Tuesday 07.21.20

Ben

Git’N Go
5 Rounds:
400 Meter Run
20 Box Jump Overs (24/20)
10 Dumbbell Hang Squat Cleans (50s/35s)

Post time to comments.

Question of the Day
What is the cheapest you can ever recall paying for gas? 

Continue Reading Tuesday 07.21.20

Monday 07.20.20

Alex

Tabasco
AMRAP 3:
21/15 Calorie Row
21 Lateral Erg Burpees
Max Overhead Squats (75/55)

Rest 3 Minutes

AMRAP 3:
18/13 Calorie Row
18 Lateral Erg Burpees
Max Overhead Squats (95/65)

Rest 3 Minutes

AMRAP 3:
15/11 Calorie Row
15 Lateral Erg Burpees
Max Overhead Squats (115/85)

Rest 3 Minutes

AMRAP 3:
12/9 Calorie Row
12 Lateral Erg Burpees
Max Overhead Squats (135/95)

Post reps to comments.

Question of the Day

Continue Reading Monday 07.20.20

Sunday 07.19.20

David

Open Gym 8-11am

Freestyle BMX
3 Rounds:
AMRAP 4: Bike for Max Calories
On the 0:00: 15 AbMat Sit-ups
On the 1:00: 12 AbMat Sit-ups
On the 2:00: 9 AbMat Sit-ups
On the 3:00: 6 AbMat Sit-ups

Rest 3 Minutes Between Rounds

Post total calories to comments.

Continue Reading Sunday 07.19.20

Saturday 07.18.20

Megyn

Boot Straps
Teams of 2
10 Rounds: (5 Rounds Each)
Run 400 Meters
12 Toes to Bar

Partners Complete Full Rounds Before Switching.

Post teammate and time to comments.

Question of the Day
What is your hidden talent?

CV Bulletin
We’re in the thick of summer. We’re drenched in sweat after every workout … or warm-up. How important is hydration? What is adequate hydration? Should we supplement potassium and sodium? Check out an amazing 6 minute clip from our friend, E.C. Synkowski, biochemical engineer and CrossFit L-4 coach.

Click Here For More Info

Continue Reading Saturday 07.18.20

Friday 07.17.20

Daniele

Pause Front Squat
Build to a Heavy Double

Hang Squat Clean
Build to a Heavy Single

Double Knot
AMRAP 8:
2 Hang Squat Cleans (95/65)
2 Lateral Barbell Burpees
4 Hang Squat Cleans (95/65)
4 Lateral Barbell Burpees
6 Hang Squat Cleans (95/65)
6 Lateral Barbell Burpees

Continue to add (2) reps per movement each round.

Post heaviest load and rounds completed to comments.

Question of the Day
Shoes: Single-knot or Double-knot?

CV Bulletin
Happy Friday, team! “On Fridays, we wear R.E.D.” is the saying. Consider wearing your new CV shirt to the gym today to be apart of the community that supports and remembers those are who are currently deployed.

Continue Reading Friday 07.17.20

Thursday 07.16.20

Jason

The Doors
On the 4:00 x 5 Rounds:
1 Round of “Dumbbell DT”
100 Meter Farmers Carry (50s/35s)
20 AbMat Sit-ups

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

Post slowest round to comments.

Question of the Day
If you could attend any outdoor concert, past or present artist, who would it be?

CV Bulletin
Today is Bring a Friend Thursday!
Each of the 8 classes are free to friends and families members today!

Continue Reading Thursday 07.16.20

Tuesday 07.14.20

Zach

Sid Vicious
AMRAP 5:
Buy-In: 50 Wall Balls (20/14)
12 Deadlifts (185/135)
200 Meter Row

Rest 5 Minutes

AMRAP 5:
Buy-In: 35 Wall Balls (20/14)
9 Deadlifts (225/155)
150 Meter Row

Rest 5 Minutes

AMRAP 5:
Buy-In: 20 Wall Balls (20/14)
6 Deadlifts (275/185)
100 Meter Row

Post rounds and reps within each window to comments.

Question of the Day
Did you have any imaginary friends as a child?

CV Bulletin
Over 50 shirts were purchased yesterday! Although there is only a limited supply remaining, shirts are still available in every size!

Continue Reading Tuesday 07.14.20

Monday 07.13.20

David & Whitney

Snatch Complex
Build to a Heavy Complex:
1 Hang Power Snatch
1 Overhead Squat
1 Hang Squat Snatch

Watermelon Sugar
AMRAP 15:
60 Double Unders
20 Toes to Bar
10 Hang Squat Snatches (135/95)

Post complex load and rounds completed to comments.

Question of the Day
What is the best food when it’s hot outside?

CV Bulletin
R.E.D. Shirts are in!
Shirts are $25
Sizes: S, M, L, XL, 2XL
Cash or one of the options below:

Continue Reading Monday 07.13.20