Month: July 2015

Push Press/Situps/Mountain Climbers/KBS

Strength: Find 1RM Deadlift Workout of the Day: 15-10-6 reps, then 6-10-15 reps of: (use same weight for push press / Push Press Situps Mountain Climbers KBS Alternate: 3 rounds of: 5 minutes of rowing 2 minutes of rest

“Chief Balls”

Workout of the Day “Chief Balls” (CHIEF FORMAT) 5 Rounds 3 min. for max rounds – 1 min. btw each round 3 Stone to Shoulder 6 MBC’s (adv. Hang power cleans – 135/95) 9 OH Ball Lunges (w/ med ball) (adv. Back Rack Lunges)

Double Unders/Squats

Strength – Push jerk 3-3-3-3-3 reps Workout of the Day 200 Double Unders For Time (1000 singles) On The Minute 10 Air Squats *10 Minute Cap (For time if

Membership Policies

CFVV Membership Policies: MEMBERSHIP CANCELLATION POLICY: You may cancel your membership and future recurring payments at any time. Membership Cancellation requires a written notice- email to crossfitvacaville@gmail.com of at least 10 business days before next draft date for changes to be effective for that draft date (NOTE: there will be no refunds for payments made …

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Row/K to E/Situps

Workout of the Day Buy in – 50 calorie Row Then complete: 21-18-15-12-9-6-3 Knees to elbows Sit ups Advanced Workout Toes to Bar GHD

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