January 9, 2017

Barbell warm-up/drills

Complete within 1:30 –
10 Power Cleans RX+ 165/115; RX 135/95; M55+ 125/75
10 Bar-facing Burpees

Rest 1:30

Complete within 1:30 –
10 Power Cleans RX+185/125; RX 150/105; M55+ 135/80
10 Bar-facing Burpees

Rest 1:30

Complete within 1:30 –
10 Power Cleans RX+ 195/135; RX 155/110; M55+ 145/85
10 Bar facing Burpees

Rest 1:30

Complete within 1:30-
10 Power Cleans RX+ 205/145; RX 165/115; M55+ 155/95
10 Bar Facing Burpees

** If you do not complete all 10 Power Cleans and all 10 bar facing burpees within 1:30 stop and stay at the same weight and do not increase weight for next round

3 rounds of –
10 Bent Over Supinated Barbell Rows
10 Dumbbell Z-press

2 sets (Rx: unbroken) –
1:00 Plank
:30 Right Plank
:30 Left Plank

Mobility –
1 set on each side:
1:00 Dragon stretch
1:00 Lizard stretch

NOTE: Thursday night’s Barbell session will be cancelled due to Coaches Liz and Johnny competing at Wodapalooza! 

Member Spotlight – Charlie Jennings

Charlie’s wife gifted him a membership at CFVB two years ago. Many times, these situations don’t work out because someone really has to WANT CrossFit for it to stick. Well, Charlie has never looked back and has become a consistent part of our mornings!

Personally, what I love most about Charlie is that he takes joy in harassing Diane every day (of course she gives it right back). We

also like his sense of humor (he usually has a smirk on his face and I often wonder what he’s thinking), hard work ethic and positivity.

We look forward to many more years with this cool cat! Here’s more on


Occupation: Senior Housing Developer 
Family: Wife, Monica, CrossFit son, Jackson (16) and daughter Isabel (13). 
Favorite CrossFit movement or workout: Power Cleans
Favorite cheat meal: Lobster mac n’ cheese
Hobbies: Chasing

my kids and anything involving a boat. 

Little known fact about you: After serving in the Marines during Desert Storm, I helped put myself through college working as a bouncer in a country bar. 



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