WOD

Saturday, June 3WOD Happy Birthday, Jorge de Leon Miranda! Warm-up: 8 Bootstrapper 20 Rack hamstring stretch (10 each leg) 4 Up down dog 8 Perfect stretch 30 Jumping jax 10...

Friday, June 2WOD Happy 9 year anniversary CF MVA! Thank you to all of the members and coaches who have helped to create and sustain such a wonderful community! Warm-up:...

Thursday, June 1WOD Warm-Up: 5 Inchworm 75' Bear crawl 75' Side shuffle (down and back) 75' Frog hop 75' Carioca (down and back) 75' Burpee broad jump 2 V-up complex...

Wednesday, May 31WOD Happy Birthday, Rudy Baldus! Warm-up: 10 Leg swing 3 Inchworm lunge w/ reach 8 Bootstrapper 8 Up down 8 Top down deadlift 6 Muscle clean :10 Tuck...

Tuesday, May 30WOD Warm-up: 10 PVC passthrough :30 Air bike 30 Shuffle split 10 PVC Halo 4 Up down dog + walk the dog :30 Air bike 15 Penguin jump...

Monday, May 29WOD Happy Memorial Day! CF MVA will be honoring those who made the ultimate sacrifice to protect our country by participating in the Memorial Day Murph workout. Classes...

Saturday, May 27WOD Memorial Day Murph at 8 & 9am on Monday! We will have lots of scaling options so that anyone can participate! Open gym at 11:30am, 12:30pm, 1:30pm,...

Friday, May 26WOD Happy Birthday, Kendra Barber! Memorial Day Murph at 8 & 9am on Monday! We will have plenty of scaling options! Open gym at 11:30am, 12:30pm, 1:30pm, 6:45pm,...

Thursday, May 25WOD Memorial Day Murph at 8 & 9am on Monday! We will have lots of scaling options so that anyone can participate! Open gym at 11:30am, 12:30pm, 1:30pm,...

Wednesday, May 24WOD Warm-up: 10 Leg swing 4 Spiderman lunge w/ reach 5 Up down dog 3 Deep squat complex 4x Clean pull + front squat + hang squat clean...