Blog

“Rocky 4”

Teams of 2:

One person works at a time...

60-40-20

What do you enjoy most about being a member of CFMV? 

The thing i enjoy the most about being a member of CFMV is the supportive community !

What do you enjoy most about being a member of The CircHIIT?

I really enjoy sharing with people who, like me, have great motivation for the workouts.

What do you enjoy most about being a member of CrossFit Middle Village? 

At CFMV, I enjoy being with the community and the coaches.

Conditioning (warmup)

20-15-10-5

40-30-20-10

Row/ski

Bike

Warmup

2x:

12/10 Row/Ski (no bike except assault bike, sprint last 100m

10 Cat Cows

10 PVC Good Mor

Warmup

 3 Rds:

15 cal row

:30 gymnastics plank

6 KB Turkish Sit-ups e/s (35/26)

Warmup:

3:00 blood flow

then

2 rds:

12 Banded Glute bridges + Banded Squats

200m run

70 DU

200m Run

60 Goblet Squats (53/35)

WARM-UP
1000m Row
800m Run
500m Row
400m Run

Into
20 Cossack squats
10 single arm Ring rows e/s
10 Single Leg Calf raise with pause at top