WOD 11.1.2014

RAWRRRRRR! Lucipurr says come to the Homecoming Dance tonight!

CFDV SPIRIT WEEK!

The CFDV Homecoming Dance is tonight!

Fight Gone Better

3 rounds of 1 minute at each movement, with a 1-minute break after each round.

Wallballs (20/14) Hang Power Cleans Box Jumps (20″) Push Press Row (cals)

RX: 75/55 RX+: 95/65, 20/14 . . . → Read More: WOD 11.1.2014

WOD 10.31.2014

CFDV SPIRIT WEEK! Wear your Halloween costume today!

It started as an infection, a virus.

We thought that we could survive it. We thought that if we kept fighting, kept moving, eventually we’d find a way. But how do you outrun the darkness that’s inside you?

When the world went dark a light came . . . → Read More: WOD 10.31.2014

WOD 10.30.2014

Jay, Dennis, Kate, Larry and Kristen do Jersey Day!

CFDV SPIRIT WEEK! Wear your crazy socks today!

Strength

Push Press: 5,5,5+ (add weight based on last week’s max set)

Front Squat: 5,5,5+ (add weight based on last week’s max set)

Metcon

10-minute AMRAP of Nate:

2 Muscle Ups 4 HSPU 8 USA KB . . . → Read More: WOD 10.30.2014

WOD 10.29.2014

Liz, Terrilyn, Michelle, Robin, and Kim are TWINNING!

CFDV SPIRIT WEEK! Wear your favorite sports team jersey or dress like someone from Jersey today!

CFDV Combine

Complete the following tests in order:

1.) Max Distance Broad Jump You may take up to 5 attempts.

2.) Max Unbroken Pullups You may take up to . . . → Read More: WOD 10.29.2014

WOD 10.28.2014

Twinning Posey and Jacki…which is which?! I can’t tell!!

CFDV SPIRIT WEEK!

Strength

Close-Grip Bench Press: 5,5,5+ (add weight based on last week’s max set)

Deadlift: 1×5+ (add weight based on last week’s max set)

Metcon

8-minute Partner AMRAP: 8 Pushups 16 Russian Swings

Person A completes a round, then Person B completes a . . . → Read More: WOD 10.28.2014

WOD 10.27.2014

Some of last year’s Rolf outfits!

CFDV SPIRIT WEEK!

2nd Annual CFDV Rolf Outing: 18 Holes of Row Golf

In teams of 3 or 4, one person from your team will take turns rowing a different hole. The goal for each hole is to try and get as close to the designated number . . . → Read More: WOD 10.27.2014

WOD 10.25.2014

Heather Wakefield

Partner Naughty Nancy

4 rounds of:

Run 600m 25 Overhead Squats

RX: 95/65 RX+: 140/95 Scaled: 55/35

One person works at a time. Runs are done together.

Week of October 26: CFDV Spirit Week and Homecoming Dance! 

Sunday: Field trip to SkyZone at 2PM – sign up here! Monday: Rolf (row golf) Outing . . . → Read More: WOD 10.25.2014

WOD 10.24.2014

Chris McDade

Strength

Bench Press 5,5,5+ (add weight based on last week’s max set)

Deadlift 1×5+ (add weight based on last week’s max set)

Metcon

For time:

40 Body Blasters 2.0 1 rep = 1 burpee, 1 pullup, 1 toes to bar

Scaled: 1 rep = 1 burpee, 1 jumping pullup, 1 feet/knees as . . . → Read More: WOD 10.24.2014

WOD 10.23.2014

Throwback Thursday: CFDV ladies and Rob at last year’s Homecoming Dance!

Skill

5 Minutes of Handstand Progressions

Strength

10 Minutes of Turkish Get Up Practice. Work up to a heavy set of 2 on each arm.

Metcon

Newport Crippler

For time: 30 Back Squats Run 1 Broomile

RX: Bodyweight/.75 BW Scaled: 1/2 BW, .33 . . . → Read More: WOD 10.23.2014

WOD 10.22.2014

Jason Bucci

Strength

Push Press: 5,5,5+ (add weight based on last week’s max set)

Front Squat: 5,5,5+ (add weight based on last week’s max set)

Metcon

For time:

12-9-6-3 Overhead Squats Box Jumps

RX: 85/50, 24/20 RX+: 120/85, 30/24 Scaled: 55/35, 24/20

The Best (and Worst) Sleep Positions

Week of October 26: CFDV Spirit Week . . . → Read More: WOD 10.22.2014