WOD

Posted: July 28, 2015 by admin in WOD

Announcements

**********************
No WODs on Thursday 5pm or Saturdays 10am because of Olympic Lifting Clinics
**********************
CONGRATULATIONS TO VANESSA R. ATHLETE OF THE MONTH FOR JULY
================================
Kettle bell classes every Sat. at 8 am.
And Yoga on Sun at 9 am. These are free classes for our clients.
=================================
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This Saturday, August 1st, CFCV will doing the 31 Heroes Workout. On August 6, 2011, a tragedy shook the military community and Americans everywhere. In a single instance, America lost 30 military service members, many of whom were members of the Navy SEAL community—and one military K9– when an Extortion 17 helicopter was downed in Afghanistan. This workout honors their memory and benefits The 31 Heroes Project which impacts the lives of our nations heroes and their families. Register for the event at 31Heroes.com and choose CrossFit Chula Vista as your box.

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On Ramp begins August 3rd, and is perfect for those new to CrossFit! Sign up ASAP to reserve your spot!
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Beginning Monday, August 3rd, sign up for the 12 week “Coach’s Challenge”. Challenge is to do 20 backsquats at bodyweight. “The Method” is to Back Squat 2-3 times per week and try to work up to 20 reps at your body weight (in the first month). Then add 5 pounds per week for the next 8 weeks.

CrossFit Chula Vista – WOD

View Public Whiteboard

Burpee Squat Warm-Up (No Measure)

1 Burpee then 5 squats

2 Burpees then 5 Squats

3 Burpees then 5 Squats

and so on up to 10 Burpees and 5 Squats

Clean progression warm-up (No Measure)

3 reps of the following sequence:

Squatting Quad to Muscle Clean

Squatting Quad to Power Clean

Squatting Quad to Power Clean + Front Squat

Squatting Quad to Squat Clean

Squat Clean (2 Reps EMOM for 7 Minutes @ 40%)

Metcon (AMRAP – Rounds and Reps)

AMRAP in 15 min of

5 power cleans 95 or scale as needed.

25 m waiters walk 15 lb plate holding plate in right hand

Walking lunges back (holding plate)

25 m waiters walk holding plate in left hand

Walking lunges back.

If you drop the plate at any time during the walk or lunges it will be a 5 burpee foul each time , done after the WOD.

Metcon (AMRAP – Rounds and Reps)

Advanced

AMRAP in 15 min of

5 power cleans 135

25 m waiters walk 25 lb plate holding in rt hand

Walking lunges back (holding plate)

25 m waiters walk holding with left hand

Walking lunges back.

If you drop the plate at any time during the walk or lunges it will be a 5 burpee foul each time , done after the WOD.

EWOD

3 x 10 good mornings

with moderate weight.

On-Ramp

Posted: July 27, 2015 by admin in Events

If you are new to CrossFit, On-Ramp is the place to start!  Sign up ASAP to reserve your spot – sessions begin August 3rd!!

31 Heroes Workout

Posted: July 27, 2015 by admin in Events

This Saturday, August 1st, CFCV will doing the 31 Heroes Workout. On August 6, 2011, a tragedy shook the military community and Americans everywhere. In a single instance, America lost 30 military service members, many of whom were members of the Navy SEAL community—and one military K9– when an Extortion 17 helicopter was downed in Afghanistan. This workout honors their memory and benefits The 31 Heroes Project which impacts the lives of our nations heroes and their families. Register for the event at 31Heroes.com and choose CrossFit Chula Vista as your box.

WOD

Posted: July 25, 2015 by admin in WOD

Announcements

**********************
No WODs on Thursday 5pm or Saturdays 10am because of Olympic Lifting Clinics
**********************
CONGRATULATIONS TO VANESSA R. ATHLETE OF THE MONTH FOR JULY
================================
Kettle bell classes every Sat. at 8 am.
And Yoga on Sun at 9 am. These are free classes for our clients.
=================================
Join us this Saturday after 1:00pm, for an “Ashley and Milo Send-Off”. BBQ, Potluck, CrossFit Games Watching, and lots of fun. Bring your favorite dish to share :)
******************************************
Congratulations to all of our CrossFit Chula Vista clients who competed in the Cal State Games!!! The Addario family came up BIG – all of them – Sophia, Luca and Dr. Nick, won GOLD medals in their divisions!!!! We couldn’t be prouder! Vllad I. won Gold in his division and qualified the American Open. Ashley G. took 4th place in her division and Maddie won the Gold in her division. All that hard work in Oly Class pays off!! Big thank you to Evelyn and Edgar from E2OlyFit for their amazing coaching!

CrossFit Chula Vista – WOD

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(No Measure)

200 Meter Run

25 Meters of each movement

Alternating Knee Hugs + Elbow to Instep

Lateral Lunge Step,right and left

Side shuffle left and right

High Knees

Butt Kicks

10 Burpees (YAY Burpees!!!)

Metcon (AMRAP – Rounds and Reps)

DT-ish

AMRAP 20 min

12 deadlifts

Sprint To Corner and Back

9 hang power cleans

Sprint to corner and back

6 push jerks

Sprint to corner and back

Men use 135 lb., women use 95 lb.

WOD

Posted: July 24, 2015 by admin in WOD

Announcements

**********************
No WODs on Thursday 5pm or Saturdays 10am because of Olympic Lifting Clinics
**********************
CONGRATULATIONS TO VANESSA R. ATHLETE OF THE MONTH FOR JULY
================================
Kettle bell classes every Sat. at 8 am.
And Yoga on Sun at 9 am. These are free classes for our clients.
=================================
Join us this Saturday after 1:00pm, for an “Ashley and Milo Send-Off”. BBQ, Potluck, CrossFit Games Watching, and lots of fun. Bring your favorite dish to share :)
******************************************
Congratulations to all of our CrossFit Chula Vista clients who competed in the Cal State Games!!! The Addario family came up BIG – all of them – Sophia, Luca and Dr. Nick, won GOLD medals in their divisions!!!! We couldn’t be prouder! Vllad I. won Gold in his division and qualified the American Open. Ashley G. took 4th place in her division and Maddie won the Gold in her division. All that hard work in Oly Class pays off!! Big thank you to Evelyn and Edgar from E2OlyFit for their amazing coaching!

CrossFit Chula Vista – WOD

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(No Measure)

Row 25 cal,

10 each

pvc passthroughs,

overhead squats,

walking lunge with forearm to instep.

5 barbell,

deadlifts,

power clean,

front squat,

push press.

Gymnastics

Skiers 3 X 10

Deck Squats 3 X 5

Metcon (Time)

Buy in

10 strict pull-ups

25 cal row

5 barbell complex 95/65

50 cal row

5 barbell complex

25 cal row

5 barbell complex

cash out

10 strict pull-ups

WOD

Posted: July 23, 2015 by admin in WOD

Announcements

**********************
No WODs on Thursday 5pm or Saturdays 10am because of Olympic Lifting Clinics
**********************
CONGRATULATIONS TO VANESSA R. ATHLETE OF THE MONTH FOR JULY
================================
Kettle bell classes every Sat. at 8 am.
And Yoga on Sun at 9 am. These are free classes for our clients.
=================================
Join us this Saturday after 1:00pm, for an “Ashley and Milo Send-Off”. BBQ, Potluck, CrossFit Games Watching, and lots of fun. Bring your favorite dish to share :)
******************************************
Congratulations to all of our CrossFit Chula Vista clients who competed in the Cal State Games!!! The Addario family came up BIG – all of them – Sophia, Luca and Dr. Nick, won GOLD medals in their divisions!!!! We couldn’t be prouder! Vllad I. won Gold in his division and qualified the American Open. Ashley G. took 4th place in her division and Maddie won the Gold in her division. All that hard work in Oly Class pays off!! Big thank you to Evelyn and Edgar from E2OlyFit for their amazing coaching!

CrossFit Chula Vista – WOD

View Public Whiteboard

Bear Crawl (No Measure)

Crossover Symmerty Activation

15/side Arm Circles- forward and reverse

10/side Arm Swings

1x 25yd Bear Crawl – Forward

1x 25yd Bear Crawl – Backward

1 x 25 yd Lunge with Twist

10/each way Hip Circles

Shoulder Press (12 min to establish a NEW 3 RM)

Warm up reps 5 x 40%,3 X 50%, 3 x 60%

Metcon (Time)

3 rounds for time of

30 Air squats

25 D.U.

15 H.R. push-ups

EWOD

100 ABS

WOD

Posted: July 22, 2015 by admin in WOD


Announcements

**********************
No WODs on Thursday 5pm or Saturdays 10am because of Olympic Lifting Clinics
**********************
CONGRATULATIONS TO VANESSA R. ATHLETE OF THE MONTH FOR JULY
================================
Kettle bell classes every Sat. at 8 am.
And Yoga on Sun at 9 am. These are free classes for our clients.
=================================

CrossFit Chula Vista – WOD

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(No Measure)

10 Ring Rows

10 total Knee to elbow Pushup

1 x 25yd agility drills

1 x 25yd Sideways Shuffle

1 x 25yd Backwards Skip

1 x 25yd stepping Quad stretch

1 x 25yd stepping hamstring stretch

3 x 25yd Sprints, walk back

Weightlifting

Good Mornings

5 x 3 w/barbell,65,95 lb. EMOM

pick one weight and stay with it.

Metcon (AMRAP – Rounds and Reps)

AMRAP in 20 min of

10 GTOS toss 50/40/30 (or use sand bag).

200 m run with slam ball or sand bag.

EWOD

3 x 5 weighted hip thrust.

45/m 25/w

WOD

Posted: July 21, 2015 by admin in WOD

Announcements

**********************
No WODs on Thursday 5pm or Saturdays 10am because of Olympic Lifting Clinics
**********************
CONGRATULATIONS TO VANESSA R. ATHLETE OF THE MONTH FOR JULY
================================
Kettle bell classes every Sat. at 8 am.
And Yoga on Sun at 9 am. These are free classes for our clients.
=================================

CrossFit Chula Vista – WOD

The CrossFit Games Begin today .

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CFCV Warm-Up Group 2 min squat hold. (No Measure)

2 Minutes Practice Double Unders.

10 each X 2:

Pull-Ups,

Push-Ups,

Sit-Ups,

Squats

As a Group: 2 minute Squat Hold

Metcon (Time)

5 rounds for time of

15 T.T.B

10 Burpee box jumps 24/20

5 HSPU

Gymnastics

Skin the cat .

3 x 5 reps

WOD

Posted: July 20, 2015 by admin in WOD

Announcements

**********************
No WODs on Thursday 5pm or Saturdays 10am because of Olympic Lifting Clinics
**********************
CONGRATULATIONS TO VANESSA R. ATHLETE OF THE MONTH FOR JULY
================================
Kettle bell classes every Sat. at 8 am.
And Yoga on Sun at 9 am. These are free classes for our clients.
=================================

CrossFit Chula Vista – WOD

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Dynamic Warm-Up (No Measure)

1 Set of Each:

Knee Pulls

Quad Pulls

Lateral Lunge

Toe Pulls

Scissor Kicks

Karioka

then

10 Iron Cross

10 Scorpions

Weightlifting

Snatch DL + Power Snatch

2 + 1 @ 50% of your 1 RM Snatch

7 x 2 Reps EMOM

Metcon (AMRAP – Rounds and Reps)

Advanced

Complete AMRAP in 14 minutes of:

3 Thrusters

3 Chest-To-Bar Pull-ups

6 Thrusters

6 Chest-To-Bar Pull-ups

9 Thrusters

9 Chest-To-Bar Pull-ups

12 Thrusters

12 Chest-To-Bar Pull-ups

15 Thrusters

15 Chest-To-Bar Pull-ups

18 Thrusters

18 Chest-To-Bar Pull-ups

21 Thrusters

21 Chest-To-Bar Pull-ups

*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

95/65 lbs

Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 14 minutes of:

3 Push-press

3 Pull-ups

6 Push-press

6 Pull-ups

9 Push-press

9 Pull-ups

12 Push-press

12 Pull-ups

15 Push-press

15 Pull-ups

18 Push-press

18 Pull-ups

21 Push-press

21 Pull-ups

*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

95/65 lbs

WOD

Posted: July 18, 2015 by admin in WOD

Announcements

**********************
No WODs on Thursday 5pm or Saturdays 10am because of Olympic Lifting Clinics
**********************
CONGRATULATIONS TO VANESSA R. ATHLETE OF THE MONTH FOR JULY
Kettle bell classes every Sat. at 8 am.
And Yoga on Sun at 9 am. These are free classes for our clients.

CrossFit Chula Vista – WOD

View Public Whiteboard

Metcon (Time)

For Time:

50 Double Unders

10 KB Swings 2/1.5/1

30 Walking Lunge Steps with KB

50 Double Unders

20 KB Swings 2/1.5/1

20 Walking Lunge Steps with KB

50 Double Unders

30 KB Swings 2/1.5/1

10 Walking Lunge Steps with KB

50 Double Unders

(No Measure)

WARM-UP

Skip rope 3 min alternating 10 each leg.

Turkish Get Ups 4 X 3 AHAP

then…

3 Rounds

Hollow Body Holds 50 seconds

Table Top Holds 50 seconds