Keep your squats LOW and your standards HIGH! Mon: Bench Press, then DU & Sprint *Silver Steps @ 11:15 am Tues: AMSU & KBS, then Pull-Ups, SDLHP & Sprint Wed: Vertical Jumps, then Box Jumps, Ball Slams, PP & Plank Thurs: Open Gym ~ Athlete’s Choice *Silver Steps @ 11:00 am Fri: TTB& Russian Twists, then more TTB, Farmer Carry, Stone Hold & HSPU Sat: RDL & Pull-Ups, then DB PC, FS, PP & Sprint Sun: Snatch Grip DL, then PS, WB & Sprint *Morning Yoga @ 8:30 amRead more

Time to Pump Up the Volume! Mon: Sprints, then Back Squat, Lunges & PP Tues: Overhead Press drills, then PP, Push Jerk & Split Jerk *Silver Steps @ 11:00 am Wed: CTB, DL, PC & FS, then TTB, DU & DL Thurs: Open Gym ~ Athlete’s Choice *Silver Steps @ 10:30 am Fri: Snatch & OHS, then Row, Lunges, KBS & HSPU Sat: Front Squats, then Pull Ups, Air Squats, & AMSU Sun: Partner work with DB Bent Over Row, HBR & Row Sprints *Morning Yoga @ 8:30 amRead more

Before each workout, each set and each rep…FOCUS! Mon: DL, then Box Jumps, AMSU, KBS, Pull Ups, & TTB *Silver Steps @ 11:15 am Tues: MU Drills, then DU, Jumping Lunges, Wall Sit, HRPU Wed: CTB, WB, DB Snatches, then Split Jerk Thurs: Open Gym ~ Athlete’s Choice *Silver Steps @ 10:30 am Fri: Front Squats, then more Front Squats, Box Jumps & Sprint Sat: DB Split Squat, then Sprint, Bear Crawl, & HSWU Sun: Clean Complex, then Ball Slams & Cleans *Morning Yoga @ 8:30 amRead more

Constantly varied, high-intensity, functional movements…GPP at its finest this week! Mon: Strict CTB, then HSPU, Box Jumps, DB Clean and Press & Ring Dips *Silver Steps @ 11:15 am Tues: Pose Method, then Sprint Wed: Thrusters, then “Fran” Thurs: Open Gym ~ Athlete’s Choice *Silver Steps @ 10:30 am Fri: Snatch & Strict Dips, then DU, BMU & Power Snatch Sat: Hack Squat, then Box Jumps, PP & TTB Sun: Rowling, then Row, FR Lunge, DU, OHS & Front Squats *Morning Yoga @ 8:30 am Check out our CFV Track Warriors! Want to be a part of the fun? Our HIIT Track WODs began June 29. Join us to increase your aerobic capacity, refine your running technique and have some fun! Sign up to run with us for the whole summer or try it out for 2 weeks.  Read more

Show your CFV support! Fill the seats of City Hall THIS Monday, July 24 at the Summit Planning Board meeting at 730p! Mon: Split Jerk Press, then HSPU & KBS Tues: L-Sits, DU & Squats, then “Jackie” Wed: Pause Snatch Catch, then DB OHL & HBR Thurs: Open Gym ~ Athlete’s Choice Fri: Slam Ball TGU & PP, then Power Cleans, Ring Dips & Sprint Sat: DL, then more DL, Pull-Ups & Row *Morning Yoga @ 11:30 am Sun: Pistols, DU, Power Snatch, HRPU, KBS & WB Check out our CFV Track Warriors! Want to be a part of the fun? Our HIIT Track WODs began June 29. Join us to increase your aerobic capacity, refine your running technique and have some fun! Sign up to run with us for the whole summer or try it out for 2 weeks.  Read more