April 25, 2016

Special Shirt & Summer Camp Reminder

We have designed a very special Hans-centric shirt to support our guy at Regionals.

We are selling them via PRE-ORDER ONLY for

$25. So, please POST TO COMMENTS with your size of men’s shirt or ladies tank. I am placing the order Thursday, so don’t delay!

The design is based on the iconic Michael Jackson “Bad” album cover. It will have our CFVB logo on the front and  “2016 Atlantic Regionals.” Buy one and you can look at Hans all. the. time.


CrossFit Kids Camps

Summer will be here before we know it and Christina has two, fun Kids Camps planned:

Session 1 – June 27 – July 1
Session 2 – July 25 – 29

Ages 5-7 attend from 9 AM to Noon
Ages 8-11 can choose from two scheduled: 9 AM to Noon OR 9 AM to 3 PM

Lots of great activities are planned – from fitness to nutrition to games to gardening and more!

The half-day camp costs $115 for the week and includes snacks and a camp t-shirt
The all-day camp costs $225 and includes snacks, lunch and a camp t-shirt
– $25 discount for families who enroll more than one child.

Please contact Christina to register – 772.532.7999 or

2015 camp

Workout of the Day
Barbell warm-up/drills

Every 2 minutes for 12 minutes (6 sets)
3 Power Cleans (1 from power position, 1 from midhang/directly above knee, 1 from low hang (directly below knee)
**Each clean starts from power position and is then loaded into hang/

**Mandatory 2 second pause in receiving position
** 60-70% 1RM power clean

Every 2 minutes for 10 minutes (5 sets)
4 bent over bar rows (as heavy as possible with no “kipping/excessive jerking”)
**emphasis on hip hinge with flat back and weight in heels/controlled movement

3 sets of:
3 Front Squats @ 80%
Followed immediately by:
1 Minute plank
:45 side plank each side
1 minute rest

Post your scores to the Whiteboard.


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