Thank you Coach Shane Farmer

I can confidently say the ERG (C2 Rower) is NOT my nemesis.  We learned so much in just one day. These valuable courses reignite our passion to train and coach.  Coach Shane broke it down and fixed our flaws. I now look forward to workouts with the ERG- Come hither Triple Jackie! 

We give another warm THANK YOU and shout out to our neighbor and friends CrossFit Moxie and CrossFit Ranch for providing the extra rowers needed to accomodate the participants.

We highly recommend everyone to attend a CrossFit course like the rowing and kettlebell courses.  It is a solid foundation for mastering certain skill sets.  While attending these courses, I can attest to the transfer of skill and congruent relationship between other CrossFit courses.

We not only honed our rowing skills, but also applied them to a brutal CrossFit wod with three elements- Monostructural (rowing), weightlifting and gymnastics.  We found strategies to improve our overall time and efficiency.  Without a doubt these courses are worth it for coaches and students alike.

To all CSV  members and their friends, I recommend skill development and program design sessions from CSV coaches since we are continually pursueing excellence through continuing education and fitness development.  We yearn for everyone's improvement across the whiteboard!  We strive to uphold standards like SUPER COACH SHANE FARMER.  Next course is the CROSSFIT KETTLEBELL TRAINER COURSE wth the ORIGINAL FIREBREATHER- COACH GREG AMUNDSON!

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Today's WOD menu: Please be sure you are signed-in before attending class:  

Apéritif: 75 Wall Balls for time #20

Entrée: "Elizabeth"

21-15-9 reps of:

  • Clean 135 pounds
  • Ring dips

 Dessert: Run 800M

Log results to your CSV BEYOND THE WHITEBOARD account.