WOD

Posted: September 4, 2015 by admin in WOD


Announcements

****************************************************
We are open on Monday, September 7th, Labor Day, from 8a-12pm
***************************************************
On-Ramp classes for those new to CrossFit begin Wednesday, September 9th.
**********************************************
LIFT UP AUTISM. CFCV is sponsoring a special fundraising WOD on Saturday, September 19th. This event is open to all CrossFitters and you must sign up for the event to participate. Please click on the following link to register.

Thank you for your support!

Eventbrite - CROSSFIT CHULA VISTA: LIFT UP AUTISM
*********************************************
IT’S BAAACKK! Football Fridays that is! Beginning Friday, September 11th, wear your favorite football team jersey or t-shirt (even if you like the sissy Patriots) on Fridays for our Fun Football Friday WODs!

CrossFit Chula Vista – WOD

View Public Whiteboard

CFCV (No Measure)

400 m run

10 sit-ups

10 pull-ups

10 Forearm to Instep

10 Inchworm

10 Lateral Steps with small band around knees – 10 squats – 10 Lateral Steps in other direction – 10 squats

Ticep Stretch with band

Front Squat (5 @ 65%,70%,75%,80%,85%)

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

EWOD

Weighted Hip Thrusts 45#/25#

3 X 10

WOD

Posted: September 3, 2015 by admin in WOD

Announcements

****************************************************
We are open on Monday, September 7th, Labor Day, from 8a-12pm
***************************************************
On-Ramp classes for those new to CrossFit begin Wednesday, September 9th.
**********************************************
LIFT UP AUTISM. CFCV is sponsoring a special fundraising WOD on Saturday, September 19th. This event is open to all CrossFitters and you must sign up for the event to participate. Please click on the following link to register.

Thank you for your support!

Eventbrite - CROSSFIT CHULA VISTA: LIFT UP AUTISM
*********************************************
IT’S BAAACKK! Football Fridays that is! Beginning Friday, September 11th, wear your favorite football team jersey or t-shirt (even if you like the sissy Patriots) on Fridays for our Fun Football Friday WODs!

CrossFit Chula Vista – WOD

View Public Whiteboard

(No Measure)

Practice Double Unders 2 Minutes

10 leg swings (front/back side to side)

10 Iron Cross

10 Hip Thrust

10 Scorpions

Banded Glute Activation Circuit.

then

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

3X with barbell

Clean from high hang

Clean from above knee

Clean from mid-shin

Metcon (Time)

Advanced

3 rounds for time of

10 squat cleans 135 lb

10 CTB pull-ups

Metcon (Time)

Intermediate

3 rounds for time of

10 squat cleans 95 lb

10 pull-ups

Metcon (Time)

Scaled

3 rounds for time of

10 cleans 65 lb

10 ring rows

EWOD

100 ABS

Shoulder Press

Posted: September 2, 2015 by admin in WOD

Announcements

****************************************************
We are open on Monday, September 7th, Labor Day, from 8a-12pm
***************************************************
On-Ramp classes for those new to CrossFit begin Wednesday, September 9th.

CrossFit Chula Vista – WOD

View Public Whiteboard

(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

weighted plank holds 45/25#

1 Min.

Shoulder Press (5 x 65,70,75,80,85%)

Tabata Row for Calories (Calories)

Tabata Row for Max Calories

8 X 20 seconds work : 10 seconds rest

WOD

Posted: September 1, 2015 by admin in WOD

Announcements

****************************************************
We are open on Monday, September 7th, Labor Day, from 8a-12pm
***************************************************
On-Ramp classes for those new to CrossFit begin Wednesday, September 9th.

CrossFit Chula Vista – WOD

View Public Whiteboard

CFCV (No Measure)

400 m run

20 squats

15 sit-ups

10 pull-ups

10 Forearm to Instep

10 Inchworm

Gymnastics

Skiers 3 X 10

Deck Squats 3 X 5

Metcon (Time)

Advanced – “Zeus” 3 Rounds for time of:

30 Wall-Ball Shots, 20#

30 Sumo-Deadlift High Pulls, 75#

30 Box Jumps, 20″

30 Push Press, 75#

400 m Run

30 Push-ups

10 Bodyweight Squats

Metcon (Time)

Intermediate – 2 Rounds

30 Wall-Ball Shots, 20/14#

30 Sumo-Deadlift High Pulls, 75/55#

30 Box Jumps, 20″

30 Push Press, 75/55#

400 m Run

30 Push-ups

10 Bodyweight Squats

Metcon (Time)

Scaled – 1 Round

30 Wall-Ball Shots, 14#

30 Sumo-Deadlift High Pulls, 45#

30 Box Jumps, 14″

30 Push Press, 45#

200 m Run

30 Push-ups

10 Bodyweight Squats

EWOD

Weighted Planks

3 X 1 minute as heavy as possible

Clean deadlift

Posted: August 31, 2015 by admin in WOD

Announcements

================================
Kettle bell classes every Sat. at 8 am.
And Yoga on Sun at 9 am. These are free classes for our clients.
=================================

*******************************
Register and join the CFCV Team for the “Cristian’s Big Heart 5K” run/walk at Montevalle Community Center on August 30th at 8am. Celebration of Cristian’s life, raise awareness and fundraise for “Screen Your Teen” a local heart screening program for teenagers.
****************************************************
We are open on Monday, September 7th, Labor Day, from 8a-12pm
***************************************************
On-Ramp classes for those new to CrossFit begin Wednesday, September 9th.
*****************************
Back Squat Challenge – Where Are You??
You should be close to 20 reps with bodyweight. If not – keep working. If you are at bodyweight continue to challenge yourself by adding weight each week until you are at 40+ pounds above bodyweight for 20 reps.

CrossFit Chula Vista – WOD

View Public Whiteboard

(No Measure)

200 m run

1 Set of Each:

Knee Pulls

Quad Pulls

Lateral Lunge

Toe Pulls

Scissor Kicks

Carioka

10 Banded lateral steps L & R.

Clean Deadlift (5x 65,70,75,80,85 % of your 1 RM clean)

Metcon (Time)

Advanced

AMRAP in 8 min of

10 Clapping push-ups

10 Toes to bar

25 Double unders

Metcon (Time)

Intermediate

AMRAP in 8 min of

10 Hand realease push-ups

10 Knees to elbows

25 Double unders

Metcon (Time)

Scaled

AMRAP in 8 min of

10 Push-ups

10 Hanging knee ups

75 Single skips

WOD

Posted: August 29, 2015 by admin in WOD

Announcements

================================
Kettle bell classes every Sat. at 8 am.
And Yoga on Sun at 9 am. These are free classes for our clients.
=================================

*******************************
Register and join the CFCV Team for the “Cristian’s Big Heart 5K” run/walk at Montevalle Community Center on August 30th at 8am. Celebration of Cristian’s life, raise awareness and fundraise for “Screen Your Teen” a local heart screening program for teenagers.
****************************************************
We are open on Monday, September 7th, Labor Day, from 8a-12pm
***************************************************
On-Ramp classes for those new to CrossFit begin Wednesday, September 9th.
*****************************
Back Squat Challenge – Where Are You??
You should be close to 20 reps with bodyweight. If not – keep working. If you are at bodyweight continue to challenge yourself by adding weight each week until you are at 40+ pounds above bodyweight for 20 reps.

CrossFit Chula Vista – WOD

View Public Whiteboard

(No Measure)

2 min alternating single skips 10 each leg.

15 Dislocates,PVC

1x 25yd Bear Crawl – Forward

1x 25yd Bear Crawl – Backward

2 x 25 yd Carioca R/L

15 Bent over plate press light (0-5 pounds)

10 Ring Rows

15 sec(count) Ring Pullup Hold- with leg raise x2

Metcon (Time)

Advanced

3 rounds for time

30 walking lunge steps

20 weighted sit ups with a twist,25 lb plate

10 KB sumo deadlift high pull + KB swing. 1.5 p

Metcon (Time)

Intermediate

3 rounds for time

30 walking lunge steps

20 weighted sit ups with a,15 lb plate

10 KB sumo deadlift high pull + KB swing. 1 p

Metcon (Time)

Scaled

3 rounds for time

30 walking lunge steps

20 Hollow body rocks

10 KB sumo deadlift high pull + KB swing. 1/2 p

EWOD

3 x 5

bent over barbell rows, palm up.

WOD

Posted: August 28, 2015 by admin in WOD

Announcements

================================
Kettle bell classes every Sat. at 8 am.
And Yoga on Sun at 9 am. These are free classes for our clients.
=================================

*******************************
Register and join the CFCV Team for the “Cristian’s Big Heart 5K” run/walk at Montevalle Community Center on August 30th at 8am. Celebration of Cristian’s life, raise awareness and fundraise for “Screen Your Teen” a local heart screening program for teenagers.
****************************************************
We are open on Monday, September 7th, Labor Day, from 8a-12pm
***************************************************
On-Ramp classes for those new to CrossFit begin Wednesday, September 9th.
*****************************
Back Squat Challenge – Where Are You??
You should be close to 20 reps with bodyweight. If not – keep working. If you are at bodyweight continue to challenge yourself by adding weight each week until you are at 40+ pounds above bodyweight for 20 reps.

CrossFit Chula Vista – WOD

View Public Whiteboard

Shoulder, over head press. (No Measure)

Crossover Symmetry activation,

then

10 arm circles,

10 arm swings,

10 bent over plate press, 21/2-5 lbs

10 pass through’s.

2 min banded overhead MOB.

3 shoulder press,

3 push-press

3 push jerk with a barbell
Warm up with split jerk progressions

x 3

3 x 40 %

2 x 50%

Split Jerk (1 @ 75, 80,85,90,95,105+)

Metcon (AMRAP – Rounds and Reps)

AMRAP 10 Minutes

Advanced:

10 Thrusters 135/95

10 Barbell Facing Burpees

Metcon (AMRAP – Rounds and Reps)

AMRAP 10 Mintues

Intermediate:

10 Thrusters 95/65

10 Barbell Facing Burpees

Metcon (AMRAP – Rounds and Reps)

AMRAP 10 Minutes

Scaled:

10 Thrusters 65/45

10 Barbell Facing Burpees

Lift Up Autism

Posted: August 27, 2015 by admin in Blog

Displaying Lift Up Autism IG Post.png

1 in 88 kids are affected by autism. I’d wager to say that someone in our box has a family member or friend that is affected by autism. CrossFit Chula Vista, along with 362 other boxes,  is excited  to participate in this important event. We’ve got the opportunity to spread awareness and to stress the importance of early diagnosis and support for autistic children and their families.

Early diagnosis and treatment are cited to be the most potent contributing factors to improve function and long term well being in an Autistic child.

By pointing a global spotlight on this cause and supporting three top foundations, Lift Up Autism has the power to pack a substantial punch in the fight for better services for children and families around the world.

CrossFit Chula Vista will be holding the Lift Up Autism event on Saturday, 9/19/15, beginning at 8:00am.  Please click on the following link to register.

Thank you for your support!

<a href=”http://www.eventbrite.com/e/crossfit-chula-vista-lift-up-autism-tickets-18298554469?ref=ebtn” target=”_blank”><img src=”http://i61.tinypic.com/t5ougk.jpg” alt=”Eventbrite – CROSSFIT CHULA VISTA: LIFT UP AUTISM” /></a>

Displaying Lift Up Autism IG Post.png

WOD

Posted: August 27, 2015 by admin in WOD

Announcements

================================
Kettle bell classes every Sat. at 8 am.
And Yoga on Sun at 9 am. These are free classes for our clients.
=================================

*******************************
Register and join the CFCV Team for the “Cristian’s Big Heart 5K” run/walk at Montevalle Community Center on August 30th at 8am. Celebration of Cristian’s life, raise awareness and fundraise for “Screen Your Teen” a local heart screening program for teenagers.
****************************************************
We are open on Monday, September 7th, Labor Day, from 8a-12pm
***************************************************
On-Ramp classes for those new to CrossFit begin Wednesday, September 9th.
*****************************
Back Squat Challenge – Where Are You??
You should be close to 20 reps with bodyweight. If not – keep working. If you are at bodyweight continue to challenge yourself by adding weight each week until you are at 40+ pounds above bodyweight for 20 reps.

CrossFit Chula Vista – WOD

View Public Whiteboard

Core Warm-Up (No Measure)

Run 200M

10 each:

Iron Cross

Hip Thrusts

Scorpions

10 Good Mornings with Barbell

3 Rounds EMOM of

50S Straddle Hollow Body Hold

50S Table Tops Hold

Back Squat (1 x 20 reps)

Active recovery

2 K row

3 K row

5 K row

Mobility

Couch Stretch (AKA tunnel of pain) – hold 2 min each leg

Banded Hamstring Stretch

Banded Ankle Stretch with plate

Shoulder/Tricep Stretch with band

WOD

Posted: August 26, 2015 by admin in WOD

Announcements

================================
Kettle bell classes every Sat. at 8 am.
And Yoga on Sun at 9 am. These are free classes for our clients.
=================================

*******************************
Register and join the CFCV Team for the “Cristian’s Big Heart 5K” run/walk at Montevalle Community Center on August 30th at 8am. Celebration of Cristian’s life, raise awareness and fundraise for “Screen Your Teen” a local heart screening program for teenagers.
****************************************************
We are open on Monday, September 7th, Labor Day, from 8a-12pm
***************************************************
On-Ramp classes for those new to CrossFit begin Wednesday, September 9th.
*****************************
Back Squat Challenge – Where Are You??
You should be close to 20 reps with bodyweight. If not – keep working. If you are at bodyweight continue to challenge yourself by adding weight each week until you are at 40+ pounds above bodyweight for 20 reps.

CrossFit Chula Vista – WOD

View Public Whiteboard

Warm up 1 (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

10 Burpees

Barbell Complex (3 E0MOM x 8 )

Deadlift, Power Clean, Front Squat, Push Press
Add weight each time until failure – record heaviest weight

Metcon (Time)

Advanced

50 Double unders

5 CTB pull-ups

40 DU

10 CTB pull-ups

30 DU

15 CTB pull-ups

20 DU

20 CTB pull-ups

Metcon (Time)

Intermediate

150 single skips

5 pull-ups

120 singles

10 pull-ups

90 singles

15 pull-ups

60 singles

20 pull-ups

Metcon (Time)

Scaled

150 singles

5 ring rows

120 singles

10 ring rows

90 singles

15 ring rows

60 singles

20 ring rows

Mobility

Lat smash w/foam roller and calf smash on a barbell.