May 6, 2015


May 6, 2015

Member Spotlight – Amir 

Amir has been at CFVB for two years and we’ve loved watching him transform into the powerhouse that he is today. You won’t find a more low-key, good-natured and hard-working guy. Amir is also a dedicated and adventurous father and he’s strong as an ox!

Occupation: Pharmacist

Family: Emily (wife), Lucas (3) and Brayden (1) and Belle (puppy)

Favorite CrossFit Movement: Split Jerk

Favorite Cheat Meal: Cajun chicken wrap from Barefoot Cafe

Hobbies: spending time with my boys, racing planes and playing ball

Little known fact: “I’ve helped deliver and caught both go my boys during their home births.”


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Workout of the Day
3 sets of:
4 kipping pull-ups + 4 chest-to-bar pull-ups + 4 Bar muscle-ups (scale in a band)
– rest 60 seconds
4 knee raises + 4 knees-to-elbows + 4 toes to bar
– rest 60 seconds

3 sets of (NOT FOR TIME):
8 glute ham raises
50 m sled push 140/90
– rest 3 minutes between sets

Midline: 2 sets of –
30 Abmat sit-ups
:90 Hollow hold (cumulative)

Post your scores to the Whiteboard.