1. The new shirts should be in Friday at 12:30pm! Booya! Come by and pick yours up. First come, first served.

2. We will be closed this Saturday and Sunday for the CrossFit Games Qualification at UCLA. Come on our and support our Community, our Athletes, and our Coaches who are judging!

Nothing like having 25 people do ‘Birthday Burpees’ with you! Happy Birthday Denise!

Thursday’s WOD’s

Level 1 CrossFit

Skill

Thruster

WOD:

50 Sit Ups

5 Thrusters

40 Sit Ups

10 Thrusters

30 Sit Ups

15 Thrusters

20 Sit Ups

20 Thrusters

10 Sit Ups

25 Thrusters

Post load and time to comments.

All Levels CrossFit

Skill:

Tire Flips…Giant Tire Flips!

WOD:

10 Minute AMRAP

7x Deadlift

7x Hang Power Clean

7x Front Squat

7x Push Jerk

95/65#

Post rounds completed to comments.

1. New Shirts are almost here! We’re very excited about the new logo and design too!

2. We’re closed Saturday and Sunday for the CrossFit Games Qualification at UCLA. If you haven’t registered already, you have to do it at the door. It’s $50 for 2 people for the entire weekend…pretty sweet deal to see some of the best athletes in the world compete in CrossFit!

We’re also excited to have Josh B competing, Tom, Todd, and Tyler judging, and Jade serving as a Supervising Judge.

Best of luck to everyone in our CrossFit community who’s competing. It’s going to be awesome!

1. We will be closed this Saturday and Sunday for the SoCal CrossFit Games

2. The NEW SHIRTS will be in this Friday!!! Yeah Buddy!

Tuesday’s WOD

Level 1 CrossFit:

Skill:

Sumo Deadlift High Pull

WOD:

Fight Gone Bad Variation

5 Stations, 1 minute per station, max reps per station. 1 minute rest after 1x through each station, repeat 2 more times.

1. Wall Ball (20/15#) 2. Sumo Deadlift High Pull 3. Box Jump (20″/16″) 4. Sit Ups 5. Row (for Calories)

Post total Score to Comments.

All Levels CrossFit

Skill:

Reviewing ‘Ground to Overhead’ Methods

WOD: Courtesy of the North West CrossFit Games Sectional

Fight Gone Bad Variant

1 minute per station, 1 minute rest after 1x through each station, 3x through.

1. Wall Ball 20/15# 2. Box Jump 20/16″ 3. Ground to Overhead (any method) 95/65# 4. Row (for calories).

Post total score to comments.

Level 1 CrossFit

Skill:

Back Squat

WOD:

3 Rounds for time

21x KB Swing

12x Push Up

400 Meter Run

Post load and time to comments.

All Levels CrossFit

Skill:

Hang Squat Clean (Finding that bottom of the squat!)

WOD:

15 Minute AMRAP

3x Deadlift 275/185#

5x Hand Stand Push Ups

60 Meter Sprint

Post time and scaling to comments.

Awesome WOD! The 7pm class rocked 19 people, all armed with fully loaded barbells. Good thing we’ve got the new gym! Can’t image ever doing that at the old place…

See you all Tuesday!

Also, the first batch of CFHV t-shirts should be ready this week! Stay tuned…

Sunday’s WOD:

Skill:
Team L-Sit Hold. First Team to accumulate 5 Minutes total L-Sit wins.

WOD:

5 Rounds for time.

1 Minute Max Reps Wall Ball (20/15#)

1 Minute Max Reps Bent Over Row (95/65#)

4oo Meter Run

Rest.

Start each round exactly six minutes apart. Your rest period is whatever remains after the run. Post total reps from the first 2 minutes and your final 400 meter run time to comments.

Level 1 CrossFit:

Skill:

Deadlift

WOD:

20 Minute AMRAP

400 Meter Run

10x Deadlift

10x Push Up

Post Load and Time to Comments.

All Levels CrossFit

WOD:

A. Team Row to 4,000 meters As Quickly As Possible.

B1. 25x SDLHP Unbroken. Rest 1 Minute

B2. 25x KB Swing Unbroken. Rest 1 Minute

B3. 25x KB Clean & Jerk Unbroken.

C1. 8 Minute AMRAP

10x Deadlift 225/155#

5x Burpee

Post Weight Used for Part B, and Rounds completed for Part C to comments.

The SoCal CrossFit Sectionals are this coming weekend at UCLA! We’re all going off to support Josh B. We know he’s going to crush it! If you haven’t already, get on it: games.crossfit.com. Tickets are $50 for 2 people for the entire weekend!

Also, the fliers for the sectionals were done by CFHV members Janee and James! To check out more of their awesome work, visit: theindexmedia.com.

“Annie”

50-40-30-20-10

Double Unders

Sit Ups

Post time and scaling to comments.

Level 1 CrossFit

Skill:

Front Squat

WOD:

10, 9, 8…1 Front Squat

5 Burpees

1,2,3…10 KB Swings

For time.

Post load and time to comments.

All Levels CrossFit

WOD:

Olympic Lifting Total

1 Rep Max of 3 Max Effort Attempts at

Snatch

Clean & Jerk

Post max load successfully lifted  and combined score for both lifts.

I’ve been waiting to do the Olympic Lifting Total for a long time. Now with the new gym we have tons of space to have a class of 20 people able to do complex lifts like this together…and that makes it just that much more FUN!

Awesome job so far this week gang! See ya Thursday…Benchmark Thursday…

Level 1 CrossFit

Skill:

Push Press

WOD:

5 Rounds for time

5x Push Press

10x Sit Ups

15x Box Jumps

1x Shuttle Run (10 meters each direction)

Post load and time to comments.

All Levels CrossFit

Skill:

Kettlebell Stuff!

Windmills, Bottoms Up Presses, Figure 8’s, Back to Hearts, Tosses, etc.

WOD:

5 Rounds for time

5x Hand Stand Push Ups

10x KB Swing (Heavy)

15x Box Jump

2x Shuttle Run (10 meters apart, touch each side 2x)

Post KB # and time to comments.

Leanne rocks the Bottoms Up press!

So does Lindsey

While Leah rocks watching LOST in the lounge…our new Tuesday night tradition (for 11 more weeks…then it’s on to Madmen!)

Monthly Challenge:

“Prowler Push”

Push the Prowler across the parking lot 2x (down and back, down and back). Sure, it doesn’t seem like much…but it pretty much adds up to the worst 30-45 seconds of your life.

Men: 45# plate on each side. Women: 25# plate on each side.

WOD:

Level 1 = 15 minute AMRAP

All Levels = 20 Minute AMRAP

Double Under

Sit Up

Push Up

Squat

Round 1, do 1 of each movement. Round 2, do 2 of each. Keep going up in order until the AMRAP is over. Post highest round completed to comments.

Coach Tom proves that anyone can do CrossFit…even if you’re missing your legs!

Great job yesterday everyone! I think Monday was our busiest (and best) day ever at the gym! Tons of people getting their results on and starting March off right!

This March we have tons of Big Announcements coming up! CFHV is stepping up our game with some awesome new programs. Get ready? Ever Ready!