Transformation

With our daunting challenges and personal achievement, CrossFit has simbolically transformed many of us from Koi to Dragons.  Come Saturday as we all are DRAGON WARRIORS!

How Koi become Dragons

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Test your skills!  Click on DRAGON LINK below to register for our inhouse competition:

WODS TBA- HERE ARE 6 MOVEMENTS of the 9 (THERE WILL BE A FLOATER WOD):

  • Prowler Push
  • Wall Ball
  • Overhead Squat
  • Toes Through Rings
  • Dumbbell Snatch
  • Shoulder Press

The individual CSV DRAGON WARRIOR SERIES will be held SATURDAY, June 16 starting at 8AM. There will be a $20 entry fee and a cash prize for the (1)Male and (1)Female winners.  Who shall claim the CSV DRAGON'S THRONE?

Our current champions are Jeff F and Becky C. 

This is a CSV Member only event.

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

Hors d’oeuvres: Extended Skill Session- Muscle Up/Clean & Jerk

Le Plat Principal: Signalman

For Time: 

  • 20 Muscle-ups 
  • 15 Clean & Jerks 135 lbs 
  • 10 Clean & Jerks 185 lbs 
  • 5 Clean & Jerks 225 lbs

Post total time.

Le Fromage: Shoulder Press 5-3-1+ @ 75,85,95% of your 0.9 X 1RM (90% 1RM).

  Example: if your 1RM is 200, you calculate all your percentages from 90% of that max, or 180 pounds.

 Log results to your CSV BEYOND THE WHITEBOARD account.