5VCF Workout for Tuesday, March 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 Air squats to up-and-over fence
10 inchworm + push-up
10 Samson Stretch
10 Alt SL RDL (with or without weight)

*then*

2 rounds:
:30 flutter kicks
8 slow lower push-up
:30 mountain climbers

Metcon

12:00 AMRAP:
10 Double Pulsing Air Squat
10 Chair Dips
20 toe taps to db/kb/plate

*Can do goblet squat*

Bonus Metcon

7 Rounds for Time:
10 G2O w/plate
200m Run
10 SA Push Press (5 ea side)

5VCF Workout for Monday, March 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.)
youtu.be/mZV4uqtiWKM
Warm-up

8:00 AMRAP: easy pace
20 bunny hops (heel to ground)
20 shoulder taps
10 down dog to cobra
10 reverse lunges

Metcon

6 – 8 rounds:
8 HRPU
10 Kick-sits
12 jumping air squats

*can jumping goblet squat w/weight.*

Cooldown

10 minutes stretching with coach after class

Bonus Metcon

50-40-30-20-10:
Double Unders (double reps for single unders)
AbMat Sit-up or regular sit-up

Video:
youtu.be/_XHzikpnVnY

Workout for Saturday, March 21st

Warm-up

2 Rounds:
Min 1: 10 Air Squat + 20 Shoulder taps
Min 2: 12 Alt Lunges + 5 Push-up
Min 3: 20 Skate Jumps + 20 bunny hops
Min 4: 5 Squat Jump + 5 Burpee

Metcon

21-15-9:
Jumping lunges (double reps)
Burpee jump over object (barbell height)

Cooldown

10:00 walk outside

5VCF Workout for Friday, March 20th

Classes will be coached and live streamed at 6am, 12pm, and 6pm on Weekdays and 8:30am on Saturdays.
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 slow air squats
:30 Pigeon Pose ea side
10 sumo squats

*then*

3 rounds:
10 Broomstick/pvc dislocates
8 overhead squats
10 sit-ups
8 overhead squats

Metcon

Every 3:00 for 15:00:
24 sit-ups
20 reverse lunges (can use weight)
14 overhead squat

Cooldown

10:00 walk outside

5VCF Workout for Thursday, March 19th

Classes will be coached and live streamed at 6am, 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 at easy pace
10 air squats
10 deadbugs
10 shoulder taps
10 count lizard stretch ea leg

Metcon

For total reps:
4:00 of 5 burpee + 18 plank up/downs
3:00 of alternating forward lunges
2:00 of step-ups onto object
1:00 of plank from forearms
2:00 of step-ups onto object
3:00 of alternating forward lunges
4:00 of 5 burpee + 18 plank up/downs

Cooldown

3:00 seated straddle stretch
1:00 seated straddle to the left
1:00 seated straddle to the right
1:00 seated straddle stretch
2:00 pigeon stretch left leg
2:00 pigeon stretch right leg

 

 

5VCF Workout for Wednesday, March 18th

Classes will be coached and live streamed at 6am, 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 at easy – moderate pace:

10 Alt. Cossack Squats
5 Burpees
10 Skate jump
5 Burpees
10 Fast Feet

Metcon

5 Rounds:
18 Skate Jumps
18 Push-up
18 Flutter Kick

Click Here for Video with demo and workout explanation
https://drive.google.com/file/d/1YfUerRF_-D0PqCZX4PcnftW-ZTvFdxbt/view?usp=sharing

Cooldown

6:00 at easy pace:
10 alternating forward lunge w/rotation
10 Deadbugs

Attention Freestone Neighbors

Dear Freestone Neighbor,

While our facilities are closed our physical and mental fitness must go on. We wanted to invite you to join our members in their at home workouts. These are all body-weight general strength and conditioning focused and will keep you primed for when the doors open back up.

There are 2 ways you can join in:

  1. Follow the workout of the day on our blog (5valleyscrossfit.com/blog). Each day will be a different workout and there will be a link to a short video explaining and demonstrating the movements.
  2. Join in our live classes via Zoom that run weekdays at 6am, 12pm, and 6pm. You will need to download Zoom on either your phone or computer.

Then just click this link when it’s class time:

https://us04web.zoom.us/j/3901219950

We are planning on hosting some online yoga classes as well as regular health and wellness presentations. If you would like to be added to our newsletter list to help stay up to date you can enter your name and email by clicking here.

We will also be regularly posting about workouts, updates, tips, etc. on our Instagram and Facebook Pages.

We know that like all our members you value your fitness and we are happy to support you through this time. Then you can get right back to doing what you love when the time is right.

Feel free to reach out to me if you have questions. If you jump into our workouts I would love to hear how they go just drop me an email.

Sincerely,

Ian Marshall

ian@5valleyscrossfit.com

5VCF at home workout for Tuesday, March 17th

Happy St. Patrick’s Day!

Warmup:

10:00 at easy – moderate pace:
2 rounds:
10 Lunges
10 Inchworms
*then*
2 rounds:
20 mountain climbers
20 bootstrap stretch.

WOD:
15:00 AMRAP:
5 piked push-up
10 air squat
5 shoulder tap each arm
10 crunches

Cooldown:
2:00 Lizard stretch ea leg
3:00 Frog Stretch
2:00 Pigeon stretch ea leg

Remember there will be live classes over zoom at:
6 am
noon
6 pm

Here is a link to a video going over the warmup and the wod for today.
https://drive.google.com/file/d/12_M4a1t_-NMweKhp762wWhGQqHFmtlwB/view?usp=sharing

Coronavirus Decision for 5 Valleys CrossFit

Yesterday we had an online coaches meeting and spent some time talking about leadership especially in times of fear and uncertainty.

Sometimes leadership requires making tough decisions.

We have made the decision to close the gym and move everything to online/virtual training for at least the next 2 weeks after the completion of classes today (Monday March 16th). With the stricter and stricter recommendations and guidelines coming through we think this is the best decision for the health and safety of our community at the gym and our community at large.

The really awesome thing is that when faced with difficult times there is also the opportunity for tremendous growth.

As your coaches we have the opportunity to grow our skills to extend our reach beyond the gym and inspire, teach, motivate, and support you all to continually improve your health and fitness and have fun doing it.

You have the opportunity to take a look at your habits and shore up any holes you might have in your health and fitness game, get the support you need, and come through this stronger than ever.

Here is how this will work:

  • Each person will be assigned a 5VCF team member who will be your point of contact in keeping you accountable, making sure you are doing well, and continuing to get results.
  • We will run live classes daily via Zoom that you can do with no equipment or stuff you can find at home (Live classes will run weekdays at 6am, 12pm, and 6pm). Link will be emailed out, posted to SugarWOD, our Blog, FB and Insta.
  • We will also release workouts with movement demonstration and instruction daily so you can do the workout at another time if you can’t make the live online classes.
  • You will get ongoing nutrition and health education through online meetings and check-ins

While this is a scary and uncertain time it will pass. I think we all want to be able to look back and feel like we made positive decisions that helped us deal with it and continue to move forward.

If we close ourselves off, don’t do the things in our power to keep ourselves fit and healthy in mind body and spirit, we will be kicking ourselves down the road.

Let’s look back and feel courageous, strong, and united.

As a small business owner this is a frightening time on many levels for me. I want to be able to support the 5 Valleys CrossFit community for many many years to come. I want to be able to continue to support our coaches, and staff, as well as my family.

The only productive path is forward and not just playing the hand we are dealt but embracing it and making the most of it.

I’m asking for your support during these times. Myself and the entire 5VCF team pledge to deliver maximum value in supporting you in being fit and healthy and coming through the other side stronger than ever.

Thank you so much for being a part of 5 Valleys CrossFit.

Sincerely,

Ian

p.s. We have the Online Townhall Meeting tonight with Liz and myself discussing building a Healthy Immune System and Jessie giving a talk about staying positive and focused when dealing with fear and uncertainty. That is at 8:30pm tonight and you can click here to join the meeting.

p.p.s If you haven’t already please click here to join our 5VCF Members Facebook Page.