5VCF Workout For Saturday, April 25th

Classes will be coached and live streamed at 9am, 12pm, and 6pm on Weekdays
Click here to join any of the live stream classes.
(To join the live workouts you need to have Zoom downloaded on your phone or computer.)
Warm-up

5:00 mobility

*then*

3 rounds:
:30 jog in place
:30 high knees
:30 butt kickers
:30 C.F.E
:30 Flutter kicks

Metcon

Part A:
3 Rounds for quality:
10 split squat ea leg
10 Oblique Crunch ea side

Part B: (18:00 Cap)
For Time:
60 Jumping Jacks
30 Feet Elevated Push-up
30 Russian Twist (15 ea side)
60 Jumping Jacks
30 Squat Jump w/tuck
30 Russian Twist (15 ea side)
60 Jumping Jacks
30 Close Hand Push-up
30 Russian Twist (15 ea side)
60 Jumping Jacks
30 Double Pulsing Air Squat
30 Russian Twist (15 ea side)
60 Jumping Jacks
30 Burpees
30 Russian Twist (15 ea side)

Bonus Metcon

Bonus Work
Trail Run/Ruck:

60:00 of hiking/trail running/rucking, etc. Get outside and move with a purpose. Make this a challenge. You push yourself here.

*Take photo of where you went and post/tag us*

5 Valleys CF 14 Day Fit & Strong AF Challenge

Are your ready to ramp up your physical, mental, and emotional strength and fitness??

This challenge is going to help you keep that fire in your belly and getting after it.

The focus will be on simple daily practices we can use to win each day!

Click Here to Register

We will use a points system to track our progress. Here is what you will need to do to get all your points.

  • Exercise to an elevated heart rate minimum of 10 minutes
  • Breath Focus/Meditation for a minimum of 1 minute
  • Journal
  • Get Outside for a minimum of 30 minutes (can be cumulative)
  • Ladies 3 or more and Guys 4 or more pints of H2O per day
  • No packaged/processed chips, crackers, sweets, candy etc. (you can have a couple squares of dark chocolate each day)
  • Wild Card! Create Your Own Daily Habit

You will get 1 point for each category you check off each day. We will use SugarWOD to log your scores each day.

Click Here to Register

Kickoff Overview and Q & A – 8:30 pm Sunday Evening via Zoom

Pre and Post Challenge Testing/Measurements

Short Daily Video from yours truly to provide clarity, focus, and some inspiration for your day. (Videos will be posted in SugarWOD)

We will be buying gift cards to local businesses for prizes with the revenue generated from the challenge.

Have a friend you think could benefit from this?? 

They can join using the same link. If they want to add in our daily workouts and online classes for the next two weeks they can do that too for $59 and can email me directly to get set up ian@5valleyscrossfit.com.

Click Here to Register

5VCF Workout For Friday, April 24th

Classes will be coached and live streamed at 9am, 12pm, and 6pm on Weekdays
Click here to join any of the live stream classes.
(To join the live workouts you need to have Zoom downloaded on your phone or computer.)
Warm-up

3 Rounds:
10 lunge + stretch
10 alt SL Glute bridge
10 broomstick kang squat

Metcon

Part A:
4 Rounds:
6 SL RDL ea leg
6 Seated Strict Press ea arm

Part B:
8:00 AMRAP:
15 RKBS
5 Burpee Over Object

*2:00 Rest*

5:00 AMRAP:
ME Air Squats

Bonus Metcon

Bonus Part A:
Overhead Squat:
4×7

Bonus Part B:
3 Rounds for Time:
17 Pull-up
29 Hang Cleans

5VCF Workout For Thursday, April 23rd

Classes will be coached and live streamed at 9am, 12pm, and 6pm on Weekdays
Click here to join any of the live stream classes.
(To join the live workouts you need to have Zoom downloaded on your phone or computer.)
Warm-up

8:00 moderate pace:
6 squat up/over
5 inchworm + push-up
50 jumps w/heels to ground
10 big arm circles ea direction

Metcon

Part A:
“Deck of Cards”
Hearts = Hand Release Push-up
Diamonds = Double Pulsing Goblet Squat
Spades = Chair Dips
Clubs = Press (push press/sa push press ea arm)
Jacks = :30 Hollow Hold
Queens = 1:00 ME Skate Jump
Kings = :30 Supine Plank
Jokers = 1:00 ME C.F.E

Bonus Metcon

Bonus Part A:
Deadlift:
4×12

Bonus Part B:
18:00 EMOM:
1) 15 KBS
2) 10 Thrusters
3) 15 AbMat Sit-up

5VCF Workout For Wednesday, April 22nd

Classes will be coached and live streamed at 9am, 12pm, and 6pm on Weekdays
Click here to join any of the live stream classes.
(To join the live workouts you need to have Zoom downloaded on your phone or computer.)
Warm-up

4 Rounds:
:30 high knees
:30 butt kickers
:30 small jumps w/heels
:30 air squats
:30 push-ups
:30 Ski jumps

Metcon

Part A:
12:00 EMOM:
1) 2 Cleans + 2 Front Squat
2) :30 ME Push Press

Part B:
1 to 10 to 1 (pyramid w/multipliers):
1 Burpees
2 Mountain Climbers
3 Sit-ups

*With a running clock, as fast as possible perform the prescribed work in the order written. For each round of the pyramid, do the following movements with their corresponding multipliers: 1 Burpee, 2 Mountain Climbers, and 3 Sit-Ups.

The way this workout is designed is you have a pyramid that goes 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 and for each level of the pyramid, you do the listed movements and their multipliers. So for level 1 you do 1 Burpee, 2 Mountain Climbers, 3 Sit-Ups, then for level 2 you do 2 Burpee, 4 Mountain Climbers, 6 Sit-Ups, level 3 you do 3 Burpees, 6 Mountain Climbers, 9 Sit-Ups…etc. all the way to level 10 where you do 10 Burpees, 20 Alt Mountain Climbers, 30 Sit-Ups. Then you go back to 9 and work your way down to 1.

Bonus Metcon

spend 30:00 – 60:00 either rowing/biking/running/hiking, or a combination of these. The pace should be as close to conversational as possible.

5VCF Workout For Tuesday, April 21st

Classes will be coached and live streamed at 9am, 12pm, and 6pm on Weekdays
Click here to join any of the live stream classes.
(To join the live workouts you need to have Zoom downloaded on your phone or computer.)
Warm-up

3 Rounds:
12 Alt Low Lizard Stretch
:45 Mountain climbers
12 Broomstick Goodmorning

*then*

3 rounds:
20 skate jumps (10 ea leg)
20 alt step-up

Metcon

Part A:
Core Blast:
4 Rounds:
:30 Laying Knee Tuck
:15 rest
:30 Plank
:15 rest
:30 Crunches
:15 rest
:30 Supine Plank
:15 rest

Part B:
5 Rounds For Time:
20 Air Squat
20 Alternating Forward Lunges
20 Jumping Lunges (10 ea)
10 Jumping Air Squats

Bonus Metcon

Bonus Part A:
Split Jerk w/pause:
4×3 w/:03 pause in dip

Bonus Part B:
For Max Effort:
5:00 ME Row/Bike/Run
5:00 Rest
5:00 ME Burpee High Jump

5VCF Workout For Monday, April 20th

Classes will be coached and live streamed at 9am, 12pm, and 6pm on Weekdays
Click here to join any of the live stream classes.
(To join the live workouts you need to have Zoom downloaded on your phone or computer.)
Warm-up

10:00 moderate pace:
30 jumping jacks
5 burpees
30 shoudler taps
10 Air squats

Metcon

Part A:
4 Rounds:
12 Curls/8 SA Curls ea arm
12 Floor Press/8 SA floor press ea arm
12 Bent-Over-Row/8 SA BOR ea arm

Part B:
2-4-6-8. . . for 15:00:
Sit-up Stand-up/Sit-up
Front Squat
Hang High Pull

Bonus Metcon

Bonus Part A:
Snatch:
4×5

Bonus Part B:
For Time:
400m Run
15 Deadlift
15 HSPU
800m Run
20 Deadlift
20 HSPU
400m Run
15 Deadlift
15 HSPU

https://www.youtube.com/watch?v=SMAZj–pL_c&feature=youtu.be

5VCF Workout for Saturday, April 18th

Classes will be coached and live streamed at 9am, 12pm, and 6pm on Weekdays
Click here to join any of the live stream classes.
(To join the live workouts you need to have Zoom downloaded on your phone or computer.)
Warm-up

Warmup:
5:00 mobility

*then*

3 Rounds:
10 Deadbug
10 goodmorning/rdl
10 cossack squat

*then*

2 rounds:
:30 wall-sit
10 Kick-sit”

Metcon

Part A:
4 rounds:
7 SA Curls ea arm
7 SA Floor Press ea arm

Part B:
15:00 EMOM:
1) 10-15 deadift + shrug w/object
2) 7 burpee over object
3) 10-15 Thrusters w/object

Bonus Metcon

Bonus Work
Trail Run/Ruck:

60:00 of hiking/trail running/rucking, etc. Get outside and move with a purpose. Make this a challenge. You push yourself here.

*Take photo of where you went and post/tag us*

5VCF Workout for Friday, April 17th

Classes will be coached and live streamed at 9am, 12pm, and 6pm on Weekdays
Click here to join any of the live stream classes.
(To join the live workouts you need to have Zoom downloaded on your phone or computer.)
Warm-up

Warmup:
10:00 moderate pace:
50 jumps w/heels to ground
10 bootstrap squats
30 Shoulder taps (15 ea side)
10 Birddogs

Metcon

Part A:

A1) Standing Front Raise:
3×6 w/brief pause

A2) Tempo RDL:
3×5
Tempo=3230

Part B:
14:00 AMRAP:
12 Alt FR Reverse Lunge
30 Mountain Climbers (15 ea leg)
12 Push Press w/object
30 Russian Twist w/object

Bonus Metcon

Bonus Part A:
“CHAD”
1000 Step ups w/pack (45/35)

5VCF Workout for Thursday, April 16th

Classes will be coached and live streamed at 9am, 12pm, and 6pm on Weekdays
Click here to join any of the live stream classes.
(To join the live workouts you need to have Zoom downloaded on your phone or computer.)
Warm-up

Warmup:
2 Rounds:
1:00 Jumping Jacks
1:00 Lunges
1:00 forward arm circles
1:00 inchworms
1:00 reverse arm circles

Metcon

Part A:
Core Blast:
4 Rounds:
:30 Laying Knee Tuck
:15 rest
:30 Plank
:15 rest
:30 Crunches
:15 rest
:30 Supine Plank
:15 rest

Part B:
For Time: (16:00 Cap)
50 Air Squat
40 Plank Down/Up
50 Air Squat
40 Laying Knee Tuck
50 Air Squat
40 HRPU

Bonus Metcon

Active Recovery:
spend 30:00 – 60:00 either rowing/biking/running/hiking, or a combination of these. The pace should be as close to conversational as possible.