West Valley CrossFit's Facebook Wall

Tuesday, March 22, 2011

Class time changes!!

We have added a Friday night class at 5pm for those interested.  We have also set the mid-morning class at 9:30 am Monday- Friday.  The Saturday class will now be at 8:30am.  It sounds like these times will be a bit more convenient for most of you and i apologize for any inconveniences for others.

Mondays WOD

10,9,8,7,6,....,2,1 of:
Back Squat 135#/95#
1 Rope Climb

Monday, March 14, 2011

Good Times at the Shamrock Race in Dublin!!

We had a great time running the 5k yesterday!  I think this was the biggest group we've had make it out to 
a race!  West Valley Crossfit was well represented with some great finishes.  If anyone has some pics make sure you send them over.  

Mondays WOD

Behind the neck Jerk 
and then 

7 Rounds of:
10 Wall Balls
10 Pull Ups

Also, last day to sign up for the games if you were thinking about joining in.  We at West Valley will be an available affiliate for Crossfitters' looking to get their workouts judged.  We will have set times throught the week and every Saturday @ 9am set for games workouts.

Saturday, March 12, 2011

WOD's from this Week!!

My apologies for anybody following at home!  This has been a very busy and eventful week for me.
I will try my best to stay on top of all these blog posts.  It should be a little easier for the next few weeks
considering i will be off my regular job and spending some extra time at the gym!

Mondays Wod
18 Min AMRAP
5 Clean and Jerks 135/85
10 Pull Ups
15 Wall Balls 20/15

Tuesdays WOD
10 rounds of:
100 M sprint
90 seconds rest

Wednesdays WOD
10,9,8,7,6,5,4,3,2,1 of
Deadlifts  185/115#

Thursdays WOD

Death by Pull Ups

This WOD is completed by doing one pull up the first minute, two the second minute, three the third minute,
until you can no longer continue completing the number of reps within that minute.

open gym

Wednesday, March 2, 2011

Back from Vacation!

Tuesdays Workout:  3 rounds of 400m run, 15 squat snatches 75/55#, 9 HSPU's

Wednesday we went for a little Tabata mash up.  For anyone who doesn't know what Tabata is, it's 20 seconds of work and 10 seconds rest for 8 intervals per exercise.  We did four exercises including, wall balls, kettlebell swings, flutter kicks, and push ups.  This was a solid little workout and you could tell by the end of the workout everyone was pretty spent.  I think the Ladies (Alison and Kristina) pulled the highest scores of the day.  Nice work!!