NEW MEMBERS: Congrats to the eight new athletes that completed the February on-ramp class. Please say hello to the new members and remember you to were once new to CFV. Meg, Joe, Nicole, Kerri-Jo, Seth, Cathy, Robbie and Matt.

*March on ramp date is already set and is limited to eight participants. If you know someone ready to get started let them know about CFV. Members who recommend a friend for CFV and have them both complete on ramp and THREE months of classes earn $50 CFV Credit. There is no limit to the amount you can earn. Credit can be used for memberships, seminars, clothing or supplements. Help your friends and earn some cash!!!!

SEMINARS:

Sunday March 11th: Wilkes Weightlifting Seminar. Learn from the highly respected Coach Wilkes the Clean & Jerk and Snatch. Space is limited and expected to sell out. Register Through Bryan or Rachel.

Saturday September 15th: CrossFit Goal Setting Course: w/ Greg Amundson. The CrossFit Goal Setting Trainer Course is an educational and inspirational student focused CrossFit Trainer Course that will unleash the power of your mind. “I use pieces from the Goal Setting Course in my daily life and my daily workout and the results have been nothing short of amazing.” – Rob Orlando Cost $149 REGISTER HERE

Saturday & Sunday September 29th-30th: CrossFit Endurance Course. Learn to be a better runner through proper mechanics. Two day course. Cost $595 REGISTER HERE

MARCH CHALLENGE:

ROW 15,000m. Complete in 1k increments.

ADDITIONAL CLASS TIMES:

TUESDAY AND THURSDAY 0930hrs

CrossFit Kids Classes Coming this Spring!!!

CAN YOU SPOT MARCHES AOM? HINT: HE HAS HORRIBLE TASTE IN COLLEGE TEAMS.

LIFT: Back Squats 3 x 5 @75% 1RPM

WOD: Tabata Prowler AHAP

MARCH CHALLENGE:
15,000m Row. Complete in 1k or more increments. Post fastest 1k time on board.

SATURDAY WOD @ CROSSFIT ASPERITAS IN CAROLINA FOREST. MORE INFO @ “THE BOX”

CROSSFIT VENGEANCE: MYRTLE BEACH.

SKILL: HANDSTAND HOLDS

WOD: ” LEAP YEAR ”
4 ROUNDS
20- PUSH PRESSES
REST 90 sec
20- BURPEE BOX JUMPS
REST 90 sec

MIDLINE: TABATA SITUPS.

SKILL: L-SIT

WOD: “CARNIVORE”
21,15, 9,15,21
DEADLIFTS (185,135)
PULL-UPS

CROSSFIT VENGEANCE: MYRTLE BEACH

CF KIDS COMING SOON….

STRENGTH: STRICT PRESS 3×3

WOD:
2 MINS ON, 1 MIN OFF
KBS 50/35
UP-DOWNS
RING DIPS
ROW FOR CALORIES
OH SQUATS

MIDLINE: 50 KB SIT UPS.

CROSSFIT VENGEANCE: MYRTLE BEACH

FREE DAY! CLASS TIMES AS NORMAL BUT USE THIS TIME TO WORK ON YOUR GOAT, STRETCH OUT, ROLL OUT, OR TOY WITH SKILLS. THE BOX IS YOURS TO ENJOY.

SATURDAY MORNING WE HOST THE 2012 CROSSFIT GAMES OPEN WOD. YOU CAN COMPLETE RX’D OR SCALED. BIG FUN

CROSSFIT VENGEANCE: MYRTLE BEACH

WHAT IS YOUR NEXY GOAL? WRITE IT ON THE WHITEBOARD AND DONT ERASE IT UNTIL ITS BEEN CRUSHED

WOD: START AND END WOD WITH 25 WALL-BALLS
5 ROUNDS
10-PUSH PRESS (115/75)
20-WALKING LUNGES
30- SIT-UPS

CROSSFIT VENGEANCE: MYRTLE BEACH

WE ARE YOUR MYRTLE BEACH LOCATION FOR COMPETING IN THE 2012 CROSSFIT GAMES OPEN. WE ARE REGISTERED TO SCORE YOUR OPEN WOD, IF YOU NEED A BOX WE ARE IT.

WOD: BEGIN AND END WOD WITH 400M RUN
5 ROUNDS OF
10- DEADLIFTS (225/155)
20- WALL BALLS (20/14)

MIDLINE: 50 TOES 2 BARS

CROSSFIT VENGEANCE : MYRTLE BEACH