Crossfit Passaic Valley

Sunday, November 4, 2012

Partner WOD

– For time –

21-15-9 reps of:

Thrusters (95#/65#)

Pull ups

200 KB swings (55#/35#)

9-15-21 reps of:

Pull ups

Thrusters (95#/65#)

Instead of make-up WODs today, those of us that are able to, will be helping Jared move the contents of his office that was destroyed during the storm to a temporary office space and later will be making an attempt to get some food and water and get it to some shelters in Little Ferry. This is the perfect opportunity to put your “CrossFit-ness” to use and provide some real assistance to someone who needs it. Don’t worry about gas or food, just show up at CFPV at 8:45am and we will go together. If you see this post late, call the gym and we will make arrangements get you there.

CFPV will be back operating on our regular schedule beginning tomorrow, November 3.

Thursday, November 1, 2012

Almost back on track.

8:30am, 1:45pm, 4:00pm, 5:15pm & 6:30pm sessions today.

Strength

Squat

Conditioning

2010 CrossFit Games NY/NJ Sectionals WOD

For time:

10 Front squats (135#/95#)

20 Double unders

8 Front squats (135#/95#)

30 Double unders

6 Front squats (135#/95#)

40 Double unders

4 Front squats (135#/95#)

50 Double unders

2 Front squats (135#/95#)

60 Double unders

Wednesday, October 31, 2012

10:00am, 1:45pm & 3:00pm only today.

Strength

Shoulder press

Conditioning

Alternating double tabata:

Ring dips

Sit ups

Tuesday, October 30, 2012

4:00 WOD only today.

Strength

Deadlift

Conditioning

With a 12 minute clock,

100 Double unders

AMRAP of:

7 Deadlift (225#/155#)
25 Burpees

Monday, October 29, 2012

9:30 Session is on!!

Obviously everyone’s safety is our main concern, but if you live nearby, have the day off of work and have made all of your storm preparations, then come in for a Hurricane WOD at 9:30am. As of 11:00pm, forecasters predict the tropical storm force winds to begin affecting our area around noon so anyone who decides to come should be able to be back home before that.

At this time the 6:30pm session is cancelled, but keep checking this post and our Facebook page for updates. If you loose access to the internet, call the gym.