February 3, 2014


February 3, 2014

This Week at CFVB

Some reminders for the week…

Mobility Class is Wednesday at 6:30 PM. Join Joe for mobility…you ALL need it.

The beginner gymnastics class is Sunday at 10 AM with Jared. We have one spot left ($10), so if you want in, just post to comments.

Paleo Challenge – so far, it’s going great! Congrats to all of you who made it through your first weekend without cheats (and it’s Superbowl weekend no less!). If you need an little extra motivation, check out Nanda’s photo below and her read her story on our testimonials page HERE.

CrossFit and Paleo (left); running and healthy eating (right) 

Workout of the Day
:00 You should be warmed up and ready to goat the start of class. 

Front Squat 3,3,2,2
rest 3min between sets

Squat Clean
3×12 reps for time (touch-and-go sets of 3) 185/125 or 60% of max
Focus on keeping back tight. Do not reset on the ground…tap and go. If you cannot do this effectively, reduce percentage and work on the technique.

7 Rounds for time:
7 Power Clean 135/95
7 shoulder-to-overhead 135/95
7 Burpees over the bar
20-minute time cap

Post your scores to the Whiteboard.

5 Responses

  1. Eric C

    Nanda great job and you are a true inspiration despite having a huge 6’3″ burdain. You work hard every day and maintain focus despite your obvious distraction or should I say detraction. Keep up the good work and keep that dog on a leash. Morning affirmation out!

  2. Kelsey

    Jeeeezzzzzusssssss Nanda!!!!! 1st quarter goal dubs like my lover Nanda 2nd quarter goal, abs like my lover Nanda!!! Can I get a “ditto” Carrie!!!! Love you Nanda! Way to go girl!