Thursday March 5, 2015


4 rounds for time of:
Run 400 meters
5 burpee muscle-ups 

If you’ve got a 20-lb. vest or body armor, wear it.


U.S. Army Specialist David Wayne Taylor, 20, of Dixon, Kentucky, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, died in Kandahar province, Afghanistan on March 29, 2012, from wounds sustained in an accident at an ammunition supply point. He is survived by his sisters Tamara Taylor and Christina Abell, and mother Sarah Whitledge Taylor.

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Wednesday March 4, 2015

Back Squat 3-3-3-3-3 reps

Back squats are an excellent strength building movement for the entire posterior chain.  A stronger posterior chain will help you run faster, jump higher and generally move better in all aspects of life!


Motivation is a fire from within. If someone else tries to light that fire under you, chances are it will burn very briefly.

- Covey

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Tuesday March 3, 2015

Complete as many rounds as possible in 20 minutes of:
10 strict handstand push-ups
20 strict pull-ups
30 jumping alternating lunges

Great time to work on range of motion (ROM) and strength with HSPU’s and Pull-ups – your trainers will have progressions to help you!

And some jumping lunges to keep that heart rate up…


Believe you can and you’re halfway there.

- Theodore Roosevelt

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Monday March 2, 2015

Hang squat clean 5-5-3-3-3-1-1-1-1 reps

Bring on the intensity with a focus on technique as you progress through your sets. 


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Sunday March 1, 2015



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Saturday February 28, 2015

Team WOD – bring a friend!

8:00 AM at the gym


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Friday February 27, 2015

CrossFit Games 2015 Open Workout 15.1
(Link to full workout description, movement standards and scaling) 


Complete as many rounds and reps as possible in 9 minutes of:

15 toes-to-bars
10 deadlifts (115 / 75 #)
5 snatches (115 / 75 #)



1-rep-max clean and jerk 6-minute time cap

NOTE: Workouts must both be completed within same 15 minutes.

Join us for “Friday Night Lights” at the gym – 6PM

Come cheer on CFVC competitors – refreshments/snacks provided!

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