OHS/Push Press/Sit-ups
Warm-up Row or Run Soft Tissue Work Movement Prep Workout of the Day 5 Rounds for time: (adv. 7 Rounds) 7 Overhead Squats (95/65) 10 Push Press (95/65) 15 Sit-ups (GHD)
November 2016
#MobilityMonday
The little pain in the butt that’s causing your knee pain…
#FoodFriday
A Complete Guide to Buying a Thanksgiving Turkey Click HERE to read more…
Aishlyn’s Transformation
Aishlynn has lost a total of 60lbs and 11″ around her waist!! Congrats and keep up the great work!
Death by Burpees
Strength Push Jerk 3-3-3-3-3 (increase weight) Warm-up Row or Run Soft Tissue Work Movement Prep Workout of the Day “Death by Burpees” 1 Burpee the 1st minute 2 Burpees the 2nd minute 3 Burpees the 3rd minute …etc. until you cannot complete the number of burpees in that minute.
Kathy & Maria’s Transformation
Kathy & Maria joined CFVV 3 1/2 months ago and with the help of our Whole30 challenge they together have lost over 30lbs and over 22 inches!!! Great job!
Thrusters/Pull-ups/Run
Warm-up Row or Run Soft Tissue Work Movement Prep Workout of the Day 5 rounds for time of: 12 Thrusters, 95/65 lbs 6 Pull-ups Run 200m
#TransformationTuesday
Joey has had one of the biggest transformations we have seen! Last October, Joey reached his heaviest weight of 335lb, and since has lost a total of 132lbs! Now, he is more dedicated than ever to come to the gym every day and maintain his new healthy lifestyle!! Congrats Joey! Keep up the hard work!
Plank Hold/Box Jumps
Strength Back squats 10-10-10 (increase weight) Warm-up Row or Run Soft Tissue Work Movement Prep Workout of the Day AMRAP 12 Minutes Even Minutes: Plank hold Odd Minutes: Max rep Box Jumps (24/20) * Each time you break in the plank subtract 1 rep
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