Welcome to Hero Week! The proper way to do a hero workout and honor the fallen Mon: Tempo Back Squats then, “C”. 22min TC Tues: “A”. 25min TC Wed: “D”. 29min TC Thurs: “S”. 18min TC Fri: Athletes Choice then, “D”. 10min TC  Sat: “31 Heroes” Please wear pants and/or high socks for rope climb protection! Sun: “E”. 40min TC    Why we hook grip  Read more

**Please note that a new membership agreement may need to be signed. Read the summary at the check-in computer or ask a coach** Mon: Partner Aerobic Capacity, then named girl workout Tues: RMU, Cleans Wed: Back Squat @ 85%, then DB, KBS, Squats Thurs: Bench Press @ 70%, then DL, Lunges, Pull-ups Fri: Row, Rest, SDLHP, PP Sat: compare to 9/16/17  Sun: Max Out then Sprint Next week: Hero Week! Do. Less. Better. Haven’t PR’d in a while? Read this CrossFit Games athlete drug testing reviewRead more

**Please note that a new membership agreement may need to be signed. Read the summary at the check-in computer or ask a coach** Mon: ATHLETE’S CHOICE, then Sq, TTB, Box J Tues: KB Complex, then Strongman + BW Work Wed: Ladder, then Core work, Row Thurs: Clean Complex, then Front Squat, OH Fri: “Tough Rucker” BDay Wod with HSPU, TTB, WB, DU, PS Sat: Pull-ups, Pistols, then AMSU, BMU Sun: DL @ 70%, then “DT?” Do. Less. Better. Watch for the return of the platypus…Read more

Do. Less. Better. Mon: Dips, Row, DL, HSPU Tues: Back Squat @ 80%, then Clusters, Pullups Wed: Pushups, Sandbags, Air Squats, then Hang Snatch Thurs: DL @ 87.5%, then KBS, Row [Register Here for 745p Barbell Workshop!] Fri: Shoulder Press @ 77.5%, then HPS, BOB, Thruster Sat*: Power Clean, then Target Practice *Summer Sat Schedule: 730 am / 900 am / 1030 am  Sun*: HSPU, Box J, Du, Pullups [Register Here for 1030a Barbell Workshop!] *Summer Sun Schedule: 800 am / 930 am / 1100 am / 1200 pm Yoga “Programming is overrated and coaching is underrated.” … And if your gym’s programming makes you uncomfortable because it’s not what you’d program on your own, that might be a good thing.Read more

Do. Less. Better. Revised schedule for this Summer Weekends noted below! There is always something happening in the CFV Community… Check the Announcements page of our website for regular community updates! Mon: Barbell complex, then STO, Box Jumps, TTB Tues: Pullups, then “Girl” workout Wed*: Rope Climbs, Dumbbells, Air Bike, and what else? oh my! *July 4th Holiday Schedule:  730 am / 900 am / 1030 am Thurs: Bench Press, then Med Ball things and Lunges Fri: Fast, then HPC, HSPU, RMU Sat*: Barbell complex, then KB and HSWU *Revised Sat Schedule: 730 am / 900 am / 1030 am  Sun*: Yoke, Air Squats, DU *Revised Sun Schedule: 800 am / 930 am / 1100 am / 1200 pm Yoga Breathing ladder coming soon…Read more