21 Nov 2011
Filthy 50!
Another test day here folks, so get this wod done and put into your FITNESS SCORE.
Here is the deal:
10 different movements; 50 reps each.
SANTA CRUZ 500 / FILTHY 50
50 Box Jumps (24 inches box guys/ 20 for girls)
50 Jumping Pull ups
50 KB Swings (red / gray)
50 Knees to Elbows
50 Push Press (45 / 35lbs)
50 Back Extensions / Good mornings (45 / 35lbs)
50 Walking Lunges
50 Wall Balls (20 / 14lbs)
50 Bupees
50 Double Unders
You have to finish all 50 reps before moving into next movement.
Hit this one hard people as this one goes to our record board on our wall 
Have fun kids!
Fancypants for CFP.
21 Nov 2011
School Closure: Wednesday November 23rd
Please note that we will be closed on WEDNESDAY NOVEMBER 23RD!
The school will be closed due to BC Hydro doing improvements in the area and they will be cutting our power on Wednesday!
Sorry for any inconvenience but enjoy the extra day off! Classes will run as normal on all other days of the week.
21 Nov 2011
Case of the Mondays
Planned to post this last Thursday. A few people who peaked at the Leaderboard were disappointed by the change in plans. Waking up to the blank canvass of our website this am, I see you are in luck, your patience rewarded. Happy Monday. Get wrecked!
Tech: Squat Cleans
WOD:Wrecked
5 Rounds
7 Squat Cleans (155/95)
14 KB Swings (1.5/1 pood)
18 Nov 2011
New Sunday Morning Group Class Time
Having polled Sunday morning attendees these past 2 weeks the response was overwhelming (23 to 2) people prefer a 10am start to their Sunday. Starting this weekend we will go from 10 to 11am every Sunday morning.
Saturday:
Get in early and get through your CF Pre Warm Up in preparation for today’s monster WOD:
4 Karat Angie
5 Rounds
200m Run
20 Pull Ups
200m Run
20 Push Ups
200m Run
20 Sit Ups
200m Run
20 Squats
Sunday:
Make Up Day. If you missed it, 500m Row takes priority!
Let me leave you with this parting thought:
Love Corey
18 Nov 2011
School is Closed on Wednesday
Please note that we will be closed on WEDNESDAY NOVEMBER 23RD!
The school will be closed due to power outage on Wednesday! Sorry for any inconvenience but enjoy the extra day off! Classes will run as normal on all other days of the week.
17 Nov 2011
Partner Play Day
Time to test the new ropes!
Heads up that Sunday morning class has been changed by popular demand to 10am.
Warm Up: 3 Rounds
10 each Sprawl Balls
10 each Med Ball Sit Ups
10 Partner Pistols
Tech: WOD Movements
WOD:Partner White
5 Rounds, One Partner working at a time:
3 Rope Climbs
10 T2B
21 Walking Lunges 45lb plate overhead
400m Run
Mellow, Bad Boy and I tried this one out last week (going head-to-head, not as a team). Here’s a sneak peak of the fun you can expect:
17 Nov 2011
No 6pm Class – MADLAB
Sorry for the late notice everyone but please note there is NO 6pm CLASS tonight as MadLab is on!!!!!!! This will occur for the next 5 weeks! So please come to the 5pm or 7pm! Or cheer your fellow CFV students on at 6pm!
16 Nov 2011
Big Boy Play Day
We can’t let Vince win everyday, cheer up heavyweights, today is your day!
How big can you lift?
Tech: Deadlift, Bench Press
WOD: 1 Rep Max Deadlift + 1 Rep Max Bench Press = Your Leaderboard Score
The Bad Ass found some useful CrossFit Ettiquette tips. Actually except for number 3 I don’t think I’ve seen much of this crap at CFV:
15 Nov 2011
Tabata Something Else
Please make sure you have your key card and are signing in, IT IS VERY IMPORTANT that you do this!
The scanner will be moved to the front for easier access buy the end of this week!
Thanks to Odd Socks for this fun video showing other things we can do with a rope (but over train tracks?):
Warm Up: Dot Drill
Tech: Ring Push Up Progressions
WOD: Tabata Something Else
Tabata Pull Ups
Tabata Push Ups
Tabata Sit Ups
Tabata Squats
Every rep counts. Keep a running total, your score is the total reps you did over all 32 rounds.
14 Nov 2011
Row, Row, Row Your Boat
MADLAB Starting this week!!!
Thursday 6pm for the next 5 weeks.
Subs OK so no problem if you need to miss a week.
Remember to bring your fitness rating! You need a score of at least 25 to play.
HPC_Fitness_Score_LOCKED
You can’t go hard everyday but Tuesday is testing day and one of our tests is the 500m Row. Today you need to give it your all!
Warm Up: Coach’s Choice
Tech: Review Rowing Technique, get warm on the rower before beginning the sprints.
WOD: 4 Attempts at 500m Row. Take ample rest between attempts. Best score of 4 attempts goes in the Leaderboard.