Thursday 11.11.21

U.S. Army Spc. Christopher J. Coffland

Coffland

Hang from a pull-up bar for 6 minutes

Each time you drop from the bar, perform:
800 Meter Run
30 Push-Ups

U.S. Army Spc. Christopher J. Coffland, 43, of Baltimore, Maryland, died Nov. 13, 2009, in Wardak province, Afghanistan, of wounds suffered when enemy forces attacked his unit with an improvised explosive device. Coffland, who joined the Army a month before reaching the enlistment age limit of 42, was assigned to the 323rd Military Intelligence Battalion at Fort Meade, Maryland. He was deployed to Afghanistan two weeks prior to his death.

Coffland was a CrossFit athlete who was known to have demolished the U.S. Army Physical Fitness Test, which features push-ups, sit-ups and a 2-mile run. He was particularly fond of long workouts, heavy lifts, distance sprints, push-ups and sit-ups.

Coffland is survived by his parents, David and Toni; his sisters, Lynn, Karen and Laurie; his brother, David; and many other friends and family members.

CV Bulletin
Happy Veterans Day!

Today is Bring a Friend Thursday. All 8 classes of “Coffland” are FREE to friends & family! Let’s celebrate and honor those who have served out military with today’s Hero WOD. Send your friend the link to our online waiver so they may join you in class.

Continue Reading Thursday 11.11.21

Wednesday 11.10.21

Humble, Hungry, HAPPY

Chipper's Pub

Sweat
For Time:
1,000 Meter Row
40 Lateral Barbell Burpees
30 Deadlifts (115/85)
20 Power Cleans (115/85)
10 Push Jerks (115/85) 

Train
For Time:
1,000 Meter Row
40 Lateral Barbell Burpees
30 Deadlifts (165/115)
20 Power Cleans (165/115)
10 Push Jerks (165/115) 

Compete
For Time:
1,000 Meter Row
40 Lateral Barbell Burpees
30 Deadlifts (165/115)
20 Power Cleans (165/115)
10 Push Jerks (165/115) 

Continue Reading Wednesday 11.10.21

Tuesday 11.09.21

Caroline

Front Squat

5-5-5-3-3-3-1-1-1

Fireball

Sweat
On the 2:30 x 5 Rounds:
15 Toes to Bar
10 Front Squats (95/65)

Score is the slowest of 5 rounds

Train
On the 2:30 x 5 Rounds:
15 Toes to Bar
10 Front Squats (135/95)

Score is the slowest of 5 rounds

Compete
On the 2:30 x 5 Rounds:
15 Toes to Bar
10 Front Squats (135/95)

Score is the slowest of 5 rounds

CV Bulletin

Happy Birthday Rachel Spears!

Continue Reading Tuesday 11.09.21

Monday 11.08.21

Mike

Sweet & Sour

Sweat
AMRAP 20:
300 Meter Run
20 Dumbbell Snatches (35/20)
10 Strict Double Dumbbell Strict Press (35s/20s)

Train
AMRAP 20:
300 Meter Run
20 Dumbbell Snatches (50/35)
10 Strict Double Dumbbell Strict Press (50s/35s)

Compete
AMRAP 20:
300 Meter Run
20 Dumbbell Snatches (50/35)
10 Strict Handstand Push-ups

CV Bulletin
Thursday, November 11: Hero WOD Coffland
Sunday, November 14: Bike with Mike at Aspire Park 
Thursday, November 25: Thanksgiving Day Murph

Continue Reading Monday 11.08.21

Sunday 11.07.21

Tim

"Remain Seated"

Sweat
AMRAP 18:
Buy-in: 5,000 Meter Bike

With Remaining Time, AMRAP:
20 Russian Kettlebell Swings (53/35)
40 Air Squats

Train
AMRAP 18:
Buy-in: 5,000 Meter Bike

With Remaining Time, AMRAP:
20 Russian Kettlebell Swings (70/53)
40 Air Squats

Compete
AMRAP 18:
Buy-in: 5,000 Meter Bike

With Remaining Time, AMRAP:
20 Russian Kettlebell Swings (70/53)
40 Air Squats

CV Bulletin

Happy Birthday Jamie Fielden!

Continue Reading Sunday 11.07.21

Saturday 11.06.21

Daniele

"Mighty Ducks"

Sweat
Teams of 3
For Time: (Time Cap: 30 Minutes)
60 Clean and Jerks (95/65)
400 Meter Team Run
10 Rope Climbs
400 Meter Team Run
100 Lateral Barbell Burpees
400 Meter Team Run
10 Rope Climbs
400 Meter Team Run
60 Clean and Jerks (95/65)

Train
Teams of 3
For Time: (Time Cap: 30 Minutes)
60 Clean and Jerks (135/95)
400 Meter Team Run
10 Rope Climbs
400 Meter Team Run
100 Lateral Barbell Burpees
400 Meter Team Run
10 Rope Climbs
400 Meter Team Run
60 Clean and Jerks (135/95)

Compete
Teams of 3
For Time: (Time Cap: 30 Minutes)
60 Clean and Jerks (135/95)
400 Meter Team Run
10 Rope Climbs
400 Meter Team Run
100 Lateral Barbell Burpees
400 Meter Team Run
10 Rope Climbs
400 Meter Team Run
60 Clean and Jerks (135/95)

CV Bulletin
5FRx: Think

“Don’t waste your time chasing butterflies. Mend your garden, and the butterflies will come.” -Mario Quintana

We often get hung up on the outcome. We’re obsessed with losing “x” amount of weight, running “x” mile time, getting “x” amount of pull ups, etc.

While setting a goal and having a direction is important; once we have the goal in place it no longer needs to be the focus.

Our daily actions need to be the focus.

How we take care of ourselves and make ourselves better each day becomes the focus.

Contact your coach about creating focus work to turn your goals into realities.

Continue Reading Saturday 11.06.21

Friday 11.05.21

Brad

Ring Dips

EMOM x 8:
Max Unbroken Reps

"Great Balls of Fire"

Sweat
AMRAP 15:
Calorie Bike

On the Minute, Starting at 0:00:
10 Wallballs (14/10)

Train
AMRAP 15:
Calorie Bike

On the Minute, Starting at 0:00:
10 Wallballs (20/14)

Compete
AMRAP 15:
Calorie Bike

On the Minute, Starting at 0:00:
10 Wallballs (20/14)

CV Bulletin
5FRx: Connect

Having deep meaningful relationships are shown to be a main correlate in a longer lifespan and reducing stress.

Plan a 30 minute walk with a friend or family member for the weekend. During the walk, keep your phones away. Make it a point to ask them open ended questions and avoid potential “yes or no” answers. Genuinely listen to their response and pause before you react to what they say. You don’t need to formulate what you’re going to say next while they’re talking. Pay attention and hear them out.

Continue Reading Friday 11.05.21

Thursday 11.04.21

Mike and Ben

Shoulder Press

10-8-6-4-2

"Armageddon"

Sweat
AMRAP 10:
15 Strict Press (65/45)
15/12 Calorie Row

Train
AMRAP 10:
15 Strict Press (95/65)
15/12 Calorie Row

Compete
AMRAP 10:
15 Strict Press (95/65)
15/12 Calorie Row

CV Bulletin
5FRx: Think

Living an empowered life.

Whenever and wherever you can throughout the day, search to add the words:
“I can”
“I will”
“I know”
“I am”
“I choose”

These phrases create ownership around your actions and will help you to enthusiastically shape your life into what you want it to be.

Today is Bring a Friend Thursday! Tell your friend or family member “I know we can go unbroken. I choose to bring you with me. I will not let you beat my score.” Then, let them come grab a FREE workout in class with you.

Happy Birthday Josh Lucas!

Continue Reading Thursday 11.04.21

Wednesday 11.03.21

Megyn

"May I Have Another?"

Sweat
On the 3:00 x 7 Rounds:
200 Meter Med Ball Run (14/10)
12 Toes to Bar
9 Deadlifts (135/95)

Train
On the 3:00 x 7 Rounds:
200 Meter Med Ball Run (20/14)
12 Toes to Bar
9 Deadlifts (185/135)

Compete
On the 3:00 x 7 Rounds:
200 Meter Med Ball Run (20/14)
12 Toes to Bar
9 Deadlifts (185/135)

CV Bulletin
5FRx: Train

Create the habit of exercising daily.

“You do not rise to the level of your goals. You fall to the level of your systems.” -James Clear

The fittest athletes in the gym are the ones who workout 5-6 days a week, at the same time, year after year.

Doing one big workout outside of your current fitness level, and then not being able to workout for three days will not get you fitter. Working out 5-6 days a week, within your current fitness level, month after month, year after year WILL get you fitter.

A great way to create a “system” for training success is making exercise a part of your daily routine.

Find a class time that works for your schedule and stick to it until going to class at “x” time of day is simply part of your life and daily routine.

Continue Reading Wednesday 11.03.21

Tuesday 11.02.21

Brandon and Travis

Bench Press

4-4-3-3-2-2

"Just the Two of Us"

Sweat
AMRAP 10:
9 Thrusters (65/45)
35 Double Unders

Train
AMRAP 10:
9 Thrusters (75/55)
35 Double Unders

Compete
AMRAP 10:
9 Thrusters (75/55)
35 Double Unders

CV Bulletin

5FRx: Sleep

The gold standard of sleep is 8 hours every night.

One way we can help set ourselves up for sleep success is by going to sleep and waking up at the same time everyday.

For most of us, we wake up at a certain time in order to be ready for the day. The challenge is typically getting to bed at the same time regularly. Let’s put our focus on getting into bed and lights out at the same time Monday through Friday to start!

Shout out to the October Committed Club! The following 21 members attended 20+ classes in the month of October, and were entered into a drawing to win a $50 Rogue Gift Card. The winner of the gift card is Rachel Spears! Congratulations Rachel!

Alex Loy – 30 
Jason Tipton – 29
Will Sammons – 28
Dustin Stooksbury – 25
Blythe Sanders – 24
Missy Sanders – 24
DJ Whittle – 24
Ashley Horton – 23
Mollie Farrar – 23
Alex McGrew – 23
Larry Llanusa – 22
Brennan Tipton – 22
Zach Farrar – 21
Nick Monday – 21
Dustin McCoy – 21
Misty Smith – 21
Jayce Horton – 20
Tim Parrot – 20
Rachel Spears – 20
Daniele Beeler – 20
David Metchikoff – 20

Happy Birthday Sandy Gilder!

Continue Reading Tuesday 11.02.21