WOD

Posted: September 2, 2014 by admin in WOD

Announcements

**********
SEPTEMBER COACHES’ CHALLENGE!!!!!!! CFCV COACHES challenge you to complete 20 BACKSQUATS with your bodyweight + 40 pounds by the end of September. So, if you weigh 180# you would need to complete 20 Backsquats with 220#. If you weigh 150# you would complete 20 Backsquats at 190#. Are you up for the Challenge????
******************
Bring a Friend to CrossFit, Saturday 9/6 @ 9am!!! Bring your friend and if they sign up for On-Ramp September 8th – you will get half off your membership for the month!!
*********************
Free Yoga on Sunday!!! 11:30am!! Come get your downward dog on!!!
****************
The votes are in……. Joe Qualls is the Athlete of the Month! Congrats Joe; well-deserved!!!!

Main – WOD

View Public Whiteboard

Barbell Complex (No Measure)

Run backwards 200m, 10 each leg swings,right ,left,front,back.
10 reps of barbell ,deadlift,power clean,front squat,push press.

Snatch Pull (10X2 @ 70 % EMOM)

Metcon (Time)

For Time
21 KB swings 52/36
200 m run
15 KB swings
400 m run
9 KB swings
600 m run

EWOD

50 hollow body rocks

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

Labor Day WOD

Posted: September 1, 2014 by admin in WOD

Announcements

***********************
Labor Day 9/1/14 – Hours 8-12
**********
SEPTEMBER COACHES’ CHALLENGE!!!!!!! CFCV COACHES challenge you to complete 20 BACKSQUATS with your bodyweight + 40 pounds by the end of September. So, if you weigh 180# you would need to complete 20 Backsquats with 220#. If you weigh 150# you would complete 20 Backsquats at 190#. Are you up for the Challenge????
******************
Bring a Friend to CrossFit, Saturday 9/6 @ 9am!!! Bring your friend and if they sign up for On-Ramp September 8th – you will get half off your membership for the month!!
*********************
Free Yoga on Sunday!!! 11:30am!! Come get your downward dog on!!!
****************
The votes are in……. Joe Qualls is the Athlete of the Month! Congrats Joe; well-deserved!!!!

Main – WOD

View Public Whiteboard

(No Measure)

Run 200 M, 10 pull-ups,ring dips, sit-ups, squats,leg swings ,walking lunge’s with a twist.

Sally UP/Sally DOWN 135/95 :)

Metcon (AMRAP – Rounds)

From 06/08/2006 CrossFit Chula Vista

Complete all 9 rounds for time

pull-ups – push-ups – squats

25 15 5
20 15 10
15 15 15
10 15 20
5 15 25
10 15 20
15 15 15
20 15 10
25 15 5

WOD

Posted: August 30, 2014 by admin in WOD

Announcements

***********************
Labor Day 9/1/14 – Hours 8-12
**********
SEPTEMBER COACHES’ CHALLENGE!!!!!!! CFCV COACHES challenge you to complete 20 BACKSQUATS with your bodyweight + 40 pounds by the end of September. So, if you weigh 180# you would need to complete 20 Backsquats with 220#. If you weigh 150# you would complete 20 Backsquats at 190#. Are you up for the Challenge????
******************
Bring a Friend to CrossFit, Saturday 9/6 @ 9am!!! Bring your friend and if they sign up for On-Ramp September 8th – you will get half off your membership for the month!!
*********************
Free Yoga on Sunday!!! 11:30am!! Come get your downward dog on!!!

Main – WOD

View Public Whiteboard

Squat warm-up (No Measure)

200m run,10 pull-ups,15 push-ups,20 hollow body rocks,20 squats.10 leg swings front and back. Banded hip mob 2min each leg.
Give Coach Peirce a hug!
Good Mornings 5×3 with barbell,EMOM

Metcon (AMRAP – Rounds and Reps)

AMRAP in 15 min of

5 squat cleans and jerks 95/65
10 barbell facing burpees
run 200 m

Crossover Symmetry New at CrossFit Chula Vista

Posted: August 29, 2014 by admin in Blog

Hey guys, check out this sweet little blurb about the Crossover Symmetry System that we started incorporating in our Box. This will give some of you a little insight as to why we chose to start using the Crossover Symmetry System. No, the coaches aren’t just trying to torture you by attaining awesome shoulder mobility and strength.

Crossover Symmetry H.I.I.T System
The Crossover Symmetry H.I.I.T (High Intensity Interval Training) System was engineered and developed by top sports physical therapy experts, athletes, and coaches. The goal is to facilitate safe and efficient shoulder mechanics, reduce the risk of shoulder injury, and improve overhead performance. The H.I.I.T system addresses the specific needs, time constraints, and demands of the CrossFitâ„¢ athlete by combining the three phases of the Crossover Symmetry System (Activation, Recovery, and Plyometric), along with IRON SCAP, the high intensity scapular strengthening program. The Crossover Symmetry H.I.I.T system is currently being used by the best CrossFitâ„¢ athletes and coaches all over the world to prevent shoulder injury and to achieve peak performance. Individual packages are available in three resistance levels (Novice, Competitor, or Elite).

Novice: New to exercise or rehabbing a shoulder injury.

Competitor: Most athletes. Workout regularly but not using RX weights

Elite: Frequently use RX weights

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WOD

Posted: August 29, 2014 by admin in WOD

Announcements

***********************
Labor Day 9/1/14 – Hours 8-12
**********
SEPTEMBER COACHES’ CHALLENGE!!!!!!! CFCV COACHES challenge you to complete 20 BACKSQUATS with your bodyweight + 40 pounds by the end of September. So, if you weigh 180# you would need to complete 20 Backsquats with 220#. If you weigh 150# you would complete 20 Backsquats at 190#. Are you up for the Challenge????
******************
Bring a Friend to CrossFit, Saturday 9/6 @ 9am!!! Bring your friend and if they sign up for On-Ramp September 8th – you will get half off your membership for the month!!

Main – WOD

View Public Whiteboard

Barbell Complex (No Measure)

Run backwards 200m, 10 each leg swings,right ,left,front,back.
10 reps of barbell ,deadlift,power clean,front squat,push press.

Metcon (Time)

Fun On Fri Team WOD.

Teams of 2,1 member works at a time.

20 pull-ups
30 box jumps 24/20
40 toes to bar
60 hand release push-ups
80 double unders
100 wall ball shots 20/14
80 double unders
60 hand release push-ups
40 toes to bar
30 box jumps
20 pull-ups

WOD

Posted: August 28, 2014 by admin in WOD

Announcements

***********************
Labor Day 9/1/14 – Hours 8-12
**********
SEPTEMBER COACHES’ CHALLENGE!!!!!!! CFCV COACHES challenge you to complete 20 BACKSQUATS with your bodyweight + 40 pounds by the end of September. So, if you weigh 180# you would need to complete 20 Backsquats with 220#. If you weigh 150# you would complete 20 Backsquats at 190#. Are you up for the Challenge????
******************
Bring a Friend to CrossFit, Saturday 9/6 @ 9am!!! Bring your friend and if they sign up for On-Ramp September 8th – you will get half off your membership for the month!!

Main – WOD

View Public Whiteboard

Warm-up (No Measure)

Row 500M, 10 Each: Pull-Ups, Push-Ups, Sit-Ups, Squats
10 walking lunge with forearm to instep

Push Press (5 X 3 65%, 70%, 80%, 85%, 90%+)

Metcon (AMRAP – Rounds and Reps)

Option 1
AMRAP 12 Minutes

Buy In: 500M Row

10 CTB Pull-Ups
15 Hollow Body Rocks
15 Back Extensions

Cash Out: 500M Row

Metcon (AMRAP – Rounds and Reps)

Option 2
Buy In 500mRow

10 Kipping Pull-Ups
15 Tuck Crunches
15 Supermans

Cash Out: 500M Row

WOD

Posted: August 27, 2014 by admin in WOD

Announcements

***********************
Labor Day 9/1/14 – Hours 8-12
**********
SEPTEMBER COACHES’ CHALLENGE!!!!!!! CFCV COACHES challenge you to complete 20 BACKSQUATS with your bodyweight + 40 pounds by the end of September. So, if you weigh 180# you would need to complete 20 Backsquats with 220#. If you weigh 150# you would complete 20 Backsquats at 190#. Are you up for the Challenge????
******************
Bring a Friend to CrossFit, Saturday 9/6 @ 9am!!! Bring your friend and if they sign up for On-Ramp September 8th – you will get half off your membership for the month!!

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.

Deadlift (7×2 @ 50% emom)

Metcon (Time)

21 thrusters 95/65
30 double unders
15 thrusters
40 double unders
9 thrusters
50 double unders

WOD

Posted: August 26, 2014 by admin in WOD

Announcements

***********************
Labor Day 9/1/14 – Hours 8-12
**********
SEPTEMBER COACHES’ CHALLENGE!!!!!!! CFCV COACHES challenge you to complete 20 BACKSQUATS with your bodyweight + 40 pounds by the end of September. So, if you weigh 180# you would need to complete 20 Backsquats with 220#. If you weigh 150# you would complete 20 Backsquats at 190#. Are you up for the Challenge????

Main – WOD

View Public Whiteboard

Snatch warm-up (No Measure)

10 pvc pipe passthroughs, 3min t-spine and lat smash,10 iron cross,hip thrust,scorpions.
Burgener warm-up for Snatch.

Power Snatch (3-65%,3-70%,3-80%,3-85%,3+90%.)

Metcon (Time)

4 x 400m run
rest = work ratio

WOD

Posted: August 25, 2014 by admin in WOD

Announcements

***********************
Labor Day 9/1/14 – Hours 8-12
**********
SEPTEMBER COACHES’ CHALLENGE!!!!!!! CFCV COACHES challenge you to complete 20 BACKSQUATS with your bodyweight + 40 pounds by the end of September. So, if you weigh 180# you would need to complete 20 Backsquats with 220#. If you weigh 150# you would complete 20 Backsquats at 190#. Are you up for the Challenge????

Main – WOD

View Public Whiteboard

CFCV Double Unders (No Measure)

3 minutes Double Under Practice
10 each: Pull-Ups, Push-Ups, Sit-Ups, Squats

(No Measure)

10 leg swings front,back and side.

Front Squat (5×3@ 135,95,65. EMOM)

Metcon (AMRAP – Rounds and Reps)

AMRAP in 15 min of
5 strict pull-ups
10 strict ring dips
15 ball slams (must be caught on first bounce) 50/40/30.

WOD

Posted: August 23, 2014 by admin in WOD

Main – WOD

View Public Whiteboard

Junkyard Dog Warm-Up (No Measure)

200 m run,10 each: iron cross,hip thrust,scorpions.
Junkyard Dog.
Burgener warm up for cleans.

Metcon (Time)

For Time:

100 Hang Power Cleans 95/65

Bar may not be set down, rest load on thighs or in hip crease.

If bar is dropped or set down, 5 burpee penalty for each offense. Burpees to be done at end of workout.