Evenings are back!

Coach Michael | 07/05/2021 | 1

Hey there! Tomorrow is a HUGE day as CFSV goes back to evening classes in
addition to the JT’s mornings and we have updated our schedule to:

Monday – Thursday: 6:30/7:30 am & 5:30/6:30 pm
Friday: 6:30 am ONLY

All classes will be Mask Optional and the remaining hours of each day will be set up for the Clubhouse Fitness format.

Weekends will have an open gym format from 11am – 1pm as well.

Now, for Tuesday’s work. Today we will focus on the skill of rope climbing.
For the first part of the class, we will work on rope climbing techniques and
scales. This is really the “golf swing” of CrossFit, meaning it is
more skill than strength and we will show you how it’s done.

Once you feel comfortable with how it is done, we will be using it in an
EMOM for 16 minutes (Four rounds) alongside kettle bell swings and ab-mat
sit-ups. The fourth minute of each round is a recovery so you can reset and do it again!

This will be a fun time so get in there and get to work.

SKILL: Rope Climb

WOD: EMOM 16
Min 1) 1-3 rope climbs
Min 2) Max Effort KB Swing (53/35)
Min 3) Max Effort AM Sit-Ups
Min 4) Rest