26 November 2014

Wednesday
WOD
Sumo deadlift – Build to a heavy set of 5 reps

Then,

Complete 50 deadlifts for time (M: 185 lbs, W: 135 lbs)

*On the top of every minute, complete 50 double unders

Posted on CFNE 16 November, 2014

CF LITE
“Fortitude”
Every minute, on the minute for 30 minutes, complete:
Odd minutes – 15 Calorie row
Even minutes – 15 Burpees

Posted on CFNE on 16 November, 2014

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CROSSFIT IMPERIAL VALLEY HOLIDAY PARTY
Please join us on Saturday, December 13th for our 5th annual Holiday Party.
Where: CFIV Gym
Date: Saturday, December 13th
Time: 7:00pm for Tacos, dancing until 1am!
Attire: Formal/Dressy
Please Bring: Your dessert or drink of choice
RSVP: Please RSVP at the front desk so we know how much food to order
We look forward to seeing you there!
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25 November 2014

Tuesday
WOD
“Propane”
Complete 7 rounds for time of:
10 Push jerks (M: 95 lbs, W: 65 lbs)
10 Kettlebell swings (M: 32 kgs, W: 24 kgs)
100 Meter shuttle sprint
Rest 1:00 between rounds

Posted on CFNE on 20 November, 2014

Strength

Back squat
3-3-3-3-3
(80% 1rm + 3 second pause at the bottom)
Then,
4x 12 Front rack walking lunges (AHAP)
3x Superset
Weighted step ups (AHAP (heavy/high as possible)) x 8 reps each leg
30 Second wall sit
Rest 2 minutes
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ATTENTION KICKBOXING MEMBERS
Leo will be gone for the month of December. All Kickboxing classes will be cancelled. Memberships will not be charged in December. To use the kickboxing area while Leo is away, an Open Mat option will be available for $30. Please notify the front desk about charging the Open Mat fee by November 30th. The regular class schedule and membership charges will resume in January.
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24 November 2014

Monday
WOD
ECC Online Qualifier Week 3
As many rounds as possible in 20 minutes of:
50 Wallballs (M: 20lbs, W: 14 lbs)
50 Double-unders
40 Box jumps (M: 24″, W: 20″)
40 Toes-to-bar
30 Chest-to-bar pull-ups
30 Barbell facing burpees
20 Cleans (M: 145 lbs, W: 100 lbs)
20 Jerks (M: 145 lbs, W: 100 lbs)
10 Snatches (M: 145 lbs, W: 100 lbs)
10 Muscle-ups

Posted on CFNE on 17 November, 2014

CF LITE
Complete 3 rounds for time of:
50 GHD sit-ups
25 Strict handstand push-ups

Posted on CF Main Site 14 November, 2014

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CROSSFIT IMPERIAL VALLEY HOLIDAY PARTY
Please join us on Saturday, December 13th for our annual Holiday Party.
Where: CFIV Gym
Date: Saturday, December 13th
Time: 7:00pm for Tacos, dancing until 1am!
Please Bring: Your dessert or drink of choice
RSVP: Please RSVP at the front desk so we know how much food to order
We look forward to seeing you there!
_______________

23 November 2014

Sunday
REST DAY

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THANKSGIVING SCHEDULE
Monday-Wednesday: Normal Schedule
Thursday: 10 AM – Turkey WOD
Friday: 8 AM – 11 AM – Open Gym
Saturday: CLOSED

These are the only classes that will be held Thursday – Saturday.
All other classes are canceled, including Kickboxing and Kids classes.
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21 November 2014

Friday
WOD

“Hollandaise”

Complete as many rounds as possible in 8 minutes of:
3 Power snatches (M: 95 lbs, W:65 lbs)
3 Box jump overs (M:24″, W: 18″)
6 Power snatches (M: 95 lbs, W:65 lbs)
6 Box jump overs (M:24″, W: 18″)
9 Power snatches (M: 95 lbs, W:65 lbs)
9 Box jump overs (M:24″, W: 18″)

*Continue to add 3 reps per round until time is called.

Posted on CFNE on 14 November, 2014

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ATTENTION KICKBOXING MEMBERS
Leo will be gone for the month of December. All Kickboxing classes will be cancelled. Memberships will not be charged in December. To use the kickboxing area while Leo is away, an Open Mat option will be available for $30. Please notify the front desk about charging the Open Mat fee by November 30th. The regular class schedule and membership charges will resume in January.
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20 November 2014

Thursday
WOD

“Sriracha”

Complete 15-12-9 of the following for time:
Toes-to-bar
Burpees over erg
300 Meter row after each round

Posted on CFNE on 13 November, 2014

Strength
Bench Press
5-5-3-3-1-1

Then,

Complete: 4 supersets
15 Weighted push ups
10 Weighted pull ups
5 Weighted dips
2 – 3 Minute rest after each round

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THANKSGIVING SCHEDULE
Monday-Wednesday: Normal Schedule
Thursday: 10 AM – Turkey WOD
Friday: 8 AM – 11 AM – Open Gym
Saturday: CLOSED
These are the only classes that will be held Thursday – Saturday.
All other classes are canceled, including Kickboxing and Kids classes.
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19 November 2014

Wednesday
WOD

1. Every minute on the minute for 6 minutes:
Odd: 3 Pause front squats at 50% of 1RM, :05 second hold at rock bottom (focus on good positioning)
Even: 40 Double unders

2. Every minute on the minute for 6 minutes:
Odd: 2 High hang squat cleans (pockets) at 70% of 1RM
Even: 40 Double unders

3. Every minute on the minute for 6 minutes:
Odd: 1 Squat clean at 90% of 1RM
Even: 40 Double unders

Posted on CFNE on Comp Train on 12 November, 2014

CF LITE
Complete 3 round for time of:
400 Meter run
12 Kettlebell sumo deadlift high-pulls (M: 32 kgs, W: 24 kgs)
21 Pull-ups

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ATTENTION KICKBOXING MEMBERS
Leo will be gone for the month of December. All Kickboxing classes will be cancelled. Memberships will not be charged in December. To use the kickboxing area while Leo is away, an Open Mat option will be available for $30. Please notify the front desk about charging the Open Mat fee by November 30th. The regular class schedule and membership charges will resume in January.
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18 November 2014

Tuesday
WOD
“Team Jack”
In teams of 2, complete as many rounds as possible in 20 minutes of:
10 Push presses (M: 115 lbs, W: 80 lbs)
10 Kettlebell swings (M: 24 kgs, W: 16 kgs)
10 Box jumps (M: 24″, W: 18″)

*Parters complete full rounds before switching. One working, one resting at all times.

Posted on CFNE on 11 November, 2014

Strength

Back squat
5-5-5-5 (80% of 1RM) (absolute bottom)
*Stand up fully, no rest at the top
Then,
3 sets:
RDL 8-10 reps
Rest 1 minute
Bulgarian split squats 8 reps each leg
Rest 1 minute
Then,
For 10 minutes complete
Alternating between:
Max wall sit
1:00 Minute plank hold
Rules:
Once you can no longer sit on the wall proceed to the ground for plank hold, after you finish 1:00 plank get back on the wall for wall sits
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THANKSGIVING SCHEDULE

Monday-Wednesday: Normal Schedule
Thursday: 10 AM – Turkey WOD
Friday: 8 AM – 11 AM – Open Gym
Saturday: CLOSED
These are the only classes that will be held Thursday – Saturday.
All other classes are canceled, including Kickboxing and Kids classes. 

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17 November 2014

Monday
WOD
East Coast Championships Online Qualifier – Week Two

At the 0:00…

Complete as many rounds as possible in 5 minutes of:
5 Squat cleans (M: 155 lbs, W: 105 lbs)
5 Bar muscle-ups
5 Box jumps (M: 40″, W: 30″)

At the 5:00…

Take 5 minutes to establish a max effort:
Clean + hang squat clean + front squat + push-jerk

At the 10:00…

Complete 18-12-6 of the following:
Deadlift (M: 275 lbs, W: 185 lbs)
Strict handstand push-up

Posted on CFNE on 10 November, 2014

CF LITE
Complete as many rounds as possible in 20 minutes of:
5 Burpees
1 Rope climb (15 feet)
30 Double-unders

Posted on CF Main Site on 12 November, 2014

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