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Merch Drop and Requests

Hey team!

With the (slow) changing of seasons, we're bringing some different items into our online store. As of right now, we have some tank tops lined up and a few other things added in... but we'd love to hear what kind of merch you would like to see.

Believe it or not, we can even design underwear, swimsuits, and sports bras, so if you want to go full CFVC we can do it!

Check out the shop and let us know in the comments what else you would like to see (type of item and color / designs) and we'll do our best to make it happen.

See ya soon,




WARM - UP: 10 min flow

6 shuttle runs (mix in forward, backward, sideways)

3/side lying thoracic rotations

7/side alternating glute marches

7 dowel overhead squats

WOD - INTERVALS with a twist

There are a couple of options for this one ... namely for the gymnastics portion. You can choose between toes to bar and pullups (or if you like, mix and match each round). If you did murph recently you may want to do toes to bar, but if you did toes to bar recently then vice versa!

Work on good pacing through all the rounds and keep an eye on the clock so you time your 2 min rest correctly.

If you're feeling good, try to push the barbell weight a bit and go for some quick singles.

5 rounds for time of:

3 Power Cleans, 135/95 lbs

5 Toes-to-bars OR chest to bars

5 Box Jumps

3 Power Cleans, 135/95 lbs

5 Toes-to-bars OR chest to bars

5 Box Jumps

Rest 2 mins

FG: scale bar weight, pullups/toes to bar, and box height (can do stepups)

CP1; bar weight 105/155, 7 ttb/ctb, 7 box jumps

CP2: bar weight 125/185


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