February 18, 2016

Yoga Reminder

Our yoga class starts this Friday at 6:30 PM. Bring $5 and a mat. If you want to bring a non-CFVB member, the cost is $10 for them.

New CrossFit Kids Schedule

Christina has graduated from massage therapy school and passed her boards – congrats! So, she’s switching up the CrossFit Kids classes to be more convenient and appropriate for two different age groups. Please make note of the following schedule, effective Monday:

  • 8-11 year olds will be from 3:45-4:45 pm

    on Mondays and Wednesdays

  • 5-7 year olds will be from 3:45-4:45 pm on Tuesdays and Thursdays

If you’d like your kid(s) to try out a class, please contact Coach Christina at

crosfit pals nanda alyssa em
Nanda, Alyssa & Emily


Workout of the Day
@75% effort
20 cals Air Bike
400 m Run
Rest 2 minutes

@75% effort
40 calories Air Bike
600 m Run
Rest 5 minutes

@ 75% effort
60 calories Air Bike
800 m Run

3 sets of –
:30 handstand hold
:30 passive bar hang
rest as needed

Stretching/Mobility: Three sets of –
1:00, each leg, couch stretch
1:00 frog stretch
1:00 box stretch

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