September 26, 2016

25
Sep

September 26, 2016

CFVB on Main Site

Twice in the past two weeks, our athletes and gym made it to CrossFit.com as the featured photo of the day. With approximately 14,000 affiliate gyms worldwide, this is amazing! Of course, the photos are killer and were taken by our own Jared Blais of J Blais Photo. Congrats, Jared!

cfvb-on-main-site screen-shot-2016-09-22-at-9-50-38-am
Richard and Chuck, shown on main site

Workout of the Day
:05
Hip Openers
2 sets of 10 goblet squats @ a tempo 3sec down 3sec up
1:00 frog stretch

:10
Barbell warm-up

:15
6 x 1 Power clean + 1 Hang power clean (above knee) low catch + 1 high hang squat clean
@ 60-70%

:25
2×3 Back squats (use as a warm up)
3 seconds down, 3 seconds pause, 3 seconds up
* barefoot

:30
3×3 Back squats

:45
Accumulate 15 strict muscle up then 15 kipping (scale 15 strict pull-ups up then 15 kipping)

Accumulate 20 strict hand stand push up, then 20 kipping (scale 30 kipping handstand push-ups)

Post your scores to the Whiteboard.