Cookie Decorating Party/Gingerbread House WOD

Posted: November 28, 2014 by admin in Events

Join us on Saturday, December 6th at 2pm for a cookie decorating party!  Bring your kids to decorate cookies while you compete in a team gingerbread house building WOD!  Sign up at the front desk :)

CrossFit Chula Vista
821 Kuhn Dr. Suite 106 Chula VistaCA91914 USA 
 • 619-934-9934

Rowing Clinic

Posted: November 28, 2014 by admin in Blog

Need Help With Rowing??
Why not learn from the best?

ERIN CAFARO

Screen Shot 2013-04-02 at 11.43.05 AM

 

 

 

 

 

 

8-Time Rowing World Championship Medalist Including 2 Olympic Gold Medals Beijing 2008/London 2012
5 Gold Medals Munich 2007/Poznan 2009
2 Bronze Medals Eton 2006/Lake Karapiro 2010

Erin has graciously offered to help you be the best rower you can be by offering tips and
techniques to optimize your skills.
Two free clinics are available to the first 30 clients who sign up.
• Tuesday, Deceber 16th 5-6pm OR
• Friday, December 19th 5-6pm

WOD

Posted: November 28, 2014 by admin in WOD

Announcements

**************************
NOTICE: there is no workout of the day on Thursdays,between 5-6 and Saturdays,between 10-11,for our Olympic lifting classes.
***************************************************
THE GYM WILL BE CLOSED FROM 1-2PM, UNTIL FURTHER NOTICE.
***************************************************

*************************
Dr. Chris Garcia will be offering physical therapy services at CFCV. Monday-Thursday, by appointment only. Introductory rates: $100 for one hour, $70 for 30 mins. Additional 10% off for CrossFit Chula Vista members! Inquire about monthly memberships. For appointments, call Chris at 619-246-6756.
********************
Free YOGA class every Sunday @ 11:30am!!
*******************
Bring a Friend to CrossFit is this Saturday at 9AM! Bring your friend in for a free workout and if they sign up for On-Ramp you will get half off your membership for the month of December!
****************************
On-Ramp begins Monday, December 1st!
*******************************
Bring your kids to decorate cookies on Saturday, December 6th at 2pm. No kids? No problem! Adults will compete in a team gingerbread house building WOD.
**********************
Rowing clinics on Tuesday December 16th or Friday December 19th from 5-6pm. 8-Time rowing world championship medalist Erin Cafaro will help you with rowing skills and techniques. Limited to 30 clients so sign up at the front desk!

Main – WOD

View Public Whiteboard

(No Measure)

Skip rope 3 min alternating 10 each leg.

Turkish Get Ups 3 X 3 AHAP (mod is hip post up)

then…

3 Rounds

Hollow Body Holds 30 seconds

Shoulder Bridge 30 seconds

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

Mobility

Quad,Ham string,Calf, mob & smash.

WOD

Posted: November 26, 2014 by admin in WOD

Announcements

**************************
NOTICE: there is no workout of the day on Thursdays,between 5-6 and Saturdays,between 10-11,for our Olympic lifting classes.
***************************
Turkey Trot on Thanksgiving Morning. Group Warm-Up at 7am. Run or walk 5K or 1Mile with your family, friends, dogs, etc. Everyone welcome! This is a great way to start Thanksgiving morning:) Sign up at the front desk.
NOTICE=============================
,holiday hours are,closed Thanksgiving day (except for Turkey Trot,open 8 – 1 on Black Friday 11/28,open reg hours on Sat 11/29( 8-1)
====================================
***************************************************
THE GYM WILL BE CLOSED FROM 1-2PM, UNTIL FURTHER NOTICE.
***************************************************

*************************
Dr. Chris Garcia will be offering physical therapy services at CFCV. Monday-Thursday, by appointment only. Introductory rates: $100 for one hour, $70 for 30 mins. Additional 10% off for CrossFit Chula Vista members! Inquire about monthly memberships. For appointments, call Chris at 619-246-6756.
********************
Free YOGA class every Sunday @ 11:30am!!
*******************
Bring a Friend to CrossFit is this Saturday at 9AM! Bring your friend in for a free workout and if they sign up for On-Ramp you will get half off your membership for the month of December!
****************************
On-Ramp begins Monday, December 1st!

Main – WOD

Clients that have not done their CrossFit Total,can do it today.

View Public Whiteboard

Warm Up 2 (No Measure)

Warm-up

5min Row/AirDyne/Run @ 75% – hard sprint last 10 sec of each minute

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

Bench Press (7 X 2 @ 60% with a 3-0 tempo EMOM)

Metcon (AMRAP – Rounds and Reps)

AMRAP in 20 min of

10 ball slams 40/30

15 Toes to bar

10 ring dips

25 double unders

WOD

Posted: November 24, 2014 by admin in WOD

Announcements

**************************
NOTICE: there is no workout of the day on Thursdays,between 5-6 and Saturdays,between 10-11,for our Olympic lifting classes.
*****************************
Beginning Monday, 11/3, we will be collecting non-perishable food items and donations (money for turkeys)for Thanksgiving to benefit families in need through Southbay Community Services.
***************************
Turkey Trot on Thanksgiving Morning. Group Warm-Up at 7am. Run or walk 5K or 1Mile with your family, friends, dogs, etc. Everyone welcome! This is a great way to start Thanksgiving morning:) Sign up at the front desk.
NOTICE=============================
,holiday hours are,closed Thanksgiving day (except for Turkey Trot,open 8 – 1 on Black Friday 11/28,open reg hours on Sat 11/29( 8-1)
====================================
***************************************************
THE GYM WILL BE CLOSED FROM 1-2PM, UNTIL FURTHER NOTICE.
***************************************************

*************************
Dr. Chris Garcia will be offering physical therapy services at CFCV. Monday-Thursday, by appointment only. Introductory rates: $100 for one hour, $70 for 30 mins. Additional 10% off for CrossFit Chula Vista members! Inquire about monthly memberships. For appointments, call Chris at 619-246-6756.
********************
Free YOGA class every Sunday @ 11:30am!!

Main – WOD

We are finishing our CrossFit Total this week.

View Public Whiteboard

(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

RDL (5 x 3 with 1.5P/1/P EOMOM)

1 arm Unilateral RDL, alternate arms.

Metcon (Time)

4 rounds for time of

10 KB swings 2P/1.5p

15 Burpees ( 6 inches above reach)

20 M sprint (out and back)

EWOD

Bar L-holds

3 x 20 S

WOD

Posted: November 23, 2014 by admin in WOD

Announcements

**************************
NOTICE: there is no workout of the day on Thursdays,between 5-6 and Saturdays,between 10-11,for our Olympic lifting classes.
*****************************
Beginning Monday, 11/3, we will be collecting non-perishable food items and donations (money for turkeys)for Thanksgiving to benefit families in need through Southbay Community Services.
***************************
Turkey Trot on Thanksgiving Morning. Group Warm-Up at 7am. Run or walk 5K or 1Mile with your family, friends, dogs, etc. Everyone welcome! This is a great way to start Thanksgiving morning:) Sign up at the front desk.
NOTICE=============================
,holiday hours are,closed Thanksgiving day (except for Turkey Trot,open 8 – 1 on Black Friday 11/28,open reg hours on Sat 11/29( 8-1)
====================================
***************************************************
THE GYM WILL BE CLOSED FROM 1-2PM, UNTIL FURTHER NOTICE.
***************************************************

*************************
Dr. Chris Garcia will be offering physical therapy services at CFCV. Monday-Thursday, by appointment only. Introductory rates: $100 for one hour, $70 for 30 mins. Additional 10% off for CrossFit Chula Vista members! Inquire about monthly memberships. For appointments, call Chris at 619-246-6756.
********************
Free YOGA class every Sunday @ 11:30am!!

Main – WOD

This week we will finish with CrossFit Total.

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 Burpee Box Jump

RDL (5 x 3 @ 1.5/1p EOMOM)

1 arm Unilateral RDL, alternate arms.

Metcon (Time)

4 rounds for time of

10 KB swings 71/52

15 burpees (6in reach above your head)

20 m sprint (out and back)

EWOD

bar L- holds 3 x 20s

WOD

Posted: November 22, 2014 by admin in WOD

Announcements

**************************
NOTICE: there is no workout of the day on Thursdays,between 5-6 and Saturdays,between 10-11,for our Olympic lifting classes.
*****************************
Beginning Monday, 11/3, we will be collecting non-perishable food items and donations (money for turkeys)for Thanksgiving to benefit families in need through Southbay Community Services.
***************************
Turkey Trot on Thanksgiving Morning. Group Warm-Up at 7am. Run or walk 5K or 1Mile with your family, friends, dogs, etc. Everyone welcome! This is a great way to start Thanksgiving morning:) Sign up at the front desk.
NOTICE=============================
,holiday hours are,closed Thanksgiving day (except for Turkey Trot,open 8 – 1 on Black Friday 11/28,open reg hours on Sat 11/29( 8-1)
====================================
***************************************************
THE GYM WILL BE CLOSED FROM 1-2PM, UNTIL FURTHER NOTICE.
***************************************************

*************************
Dr. Chris Garcia will be offering physical therapy services at CFCV. Monday-Thursday, by appointment only. Introductory rates: $100 for one hour, $70 for 30 mins. Additional 10% off for CrossFit Chula Vista members! Inquire about monthly memberships. For appointments, call Chris at 619-246-6756.
********************
Free YOGA class every Sunday @ 11:30am!!

Main – WOD

View Public Whiteboard

CFCV OHS Warm-Up (No Measure)

3 Minute T-Spine Roll-Out

10 Beat Swings

10 Walking Lunges

10 Passthroughs

10 Cat,cows

10 Overhead Squats

Cindy XXX (AMRAP – Reps)

Complete as much as possible in 20 minutes of:

10 Pull-ups

20 Push-ups

30 Squats

15 Pull-ups

30 Push-ups

45 Squats

20 Pull-ups

40 Push-ups

60 Squats

25 Pull-ups

50 Push-ups

75 Squats

30 Pull-ups

60 Push-ups

90 Squats

EWOD

100 ABS,your choice.

WOD

Posted: November 21, 2014 by admin in WOD

Announcements

**************************
NOTICE: there is no workout of the day on Thursdays,between 5-6 and Saturdays,between 10-11,for our Olympic lifting classes.
*****************************
Beginning Monday, 11/3, we will be collecting non-perishable food items and donations (money for turkeys)for Thanksgiving to benefit families in need through Southbay Community Services.
***************************
Turkey Trot on Thanksgiving Morning. Group Warm-Up at 7am. Run or walk 5K or 1Mile with your family, friends, dogs, etc. Everyone welcome! This is a great way to start Thanksgiving morning:) Sign up at the front desk.
NOTICE=============================
,holiday hours are,closed Thanksgiving day (except for Turkey Trot,open 8 – 1 on Black Friday 11/28,open reg hours on Sat 11/29( 8-1)
====================================
***************************************************
THE GYM WILL BE CLOSED FROM 1-2PM, UNTIL FURTHER NOTICE.
***************************************************

*************************
Dr. Chris Garcia will be offering physical therapy services at CFCV. Monday-Thursday, by appointment only. Introductory rates: $100 for one hour, $70 for 30 mins. Additional 10% off for CrossFit Chula Vista members! Inquire about monthly memberships. For appointments, call Chris at 619-246-6756.
********************
Free YOGA class every Sunday @ 11:30am!!

Main – WOD

View Public Whiteboard

Deadlift Warm-Up (No Measure)

Run 200M, 10 leg swings front, side and back, 10 banded lateral steps right and left,

10 each: squats, back extensions, tuck crunches. 5 barbell complex:

deadlift, power clean, front squat, push press.
Warm-up reps, 10 dimel deadlifts with barbell,then 5 @ 40%,3 @ 60% .Then begin with your 1 rep max.

Deadlift (1 x 70%,1 x 80%,1 x 85%, 1 x 95%,1 x 105%)

CrossFit Games Open 13.2 (AMRAP – Rounds and Reps)

10 Min AMRAP
5 Shoulder to Overhead 115# / 75#
10 Deadlifts 115# / 75#
15 Box Jumps 24″ / 20″

WOD

Posted: November 20, 2014 by admin in WOD

Announcements

**************************
NOTICE: there is no workout of the day on Thursdays,between 5-6 and Saturdays,between 10-11,for our Olympic lifting classes.
***************************
Turkey Trot on Thanksgiving Morning. Group Warm-Up at 7am. Run or walk 5K or 1Mile with your family, friends, dogs, etc. Everyone welcome! This is a great way to start Thanksgiving morning:) Sign up at the front desk.
NOTICE=============================
,holiday hours are,closed Thanksgiving day (except for Turkey Trot,open 8 – 1 on Black Friday 11/28,open reg hours on Sat 11/29( 8-1)
====================================
***************************************************
THE GYM WILL BE CLOSED FROM 1-2PM, UNTIL FURTHER NOTICE.
***************************************************

*************************
Dr. Chris Garcia will be offering physical therapy services at CFCV. Monday-Thursday, by appointment only. Introductory rates: $100 for one hour, $70 for 30 mins. Additional 10% off for CrossFit Chula Vista members! Inquire about monthly memberships. For appointments, call Chris at 619-246-6756.
********************
Free YOGA class every Sunday @ 11:30am!!

Main – WOD

View Public Whiteboard

(No Measure)

skip rope 2 min,alternating 10 skips per leg. 10 each iron cross ,hip thrust,scorpions.

Burgener warm-up for Cleans.

Clean progressions (12 min to build to a tough set.)

hang power clean,power clean,clean.

Metcon (No Measure)

12 min EMOM

1- 15 steps front rack lunges 45/25 lb plate.

2- 15 hand release push-ups

Wod

Posted: November 19, 2014 by admin in WOD

Announcements

**************************
NOTICE: there is no workout of the day on Thursdays,between 5-6 and Saturdays,between 10-11,for our Olympic lifting classes.
***************************
Turkey Trot on Thanksgiving Morning. Group Warm-Up at 7am. Run or walk 5K or 1Mile with your family, friends, dogs, etc. Everyone welcome! This is a great way to start Thanksgiving morning:) Sign up at the front desk.
NOTICE=============================
,holiday hours are,closed Thanksgiving day (except for Turkey Trot,open 8 – 1 on Black Friday 11/28,open reg hours on Sat 11/29( 8-1)
====================================
***************************************************
THE GYM WILL BE CLOSED FROM 1-2PM, UNTIL FURTHER NOTICE.
***************************************************

*************************
Dr. Chris Garcia will be offering physical therapy services at CFCV. Monday-Thursday, by appointment only. Introductory rates: $100 for one hour, $70 for 30 mins. Additional 10% off for CrossFit Chula Vista members! Inquire about monthly memberships. For appointments, call Chris at 619-246-6756.
********************
Free YOGA class every Sunday @ 11:30am!!

Main – WOD

View Public Whiteboard

(No Measure)

400m Run

2 min/side Shoulder and Tricep Stretch with Band

2 min/side Shoulder Internal Rotation Mobility stretch- Standing

400m Run

Shoulder Press (1@70%, 1@80%, 1@85%, 1@95%, 1@105%)

Metcon (Time)

3 Rounds

10 SDLHP 95/65

15 Knees to Elbows

20 Wall Ball Shots 20/14