Happy 4th of July!

Happy Independence Day to everyone from the OV CrossFit community!

We wish everyone a safe and healthy 4th of July with family and friends. To celebrate our national holiday, we are hosting a free family and friends community workout tomorrow, July 5th at 9 am.

We hope you can join us tomorrow for a great time with us at OVC.

7.4.20

Today’s WOD is a free community event. Please bring your family and friends to honor a fallen hero.

We will have three heat times: 8:00 am, 8:45 am and 9:30 am. This means that the clock for each heat starts at this time. We highly recommend that you get to the gym at least 30 minutes early to warm-up, sign waivers and get ready for the start of the metcon.

“Murph”
1 mile run
100 Pull-ups
200 Push-ups
300 Air Squat
1 mile run
RX: 20/14lb vest

7.4.19

Happy 4th of July! Today is a free family and friends community WOD. Bring a partner for today’s workout. We’ll be outside, so make sure to bring some sunscreen.

Metcon
Partner WOD
35 min AMRAP
Each Partner Completes
1 Round of “DT”
12 Deadlift
9 Hang Power Cleans
6 Push Jerks
Then Carry bar overhead 50’
Then 100 Air Squats (split as necessary)
Then 300m run (together holding band)
RX: 115/80
RX+: 155/105
SC: 75/55

July 4th Community WOD!

We are hosting a family and friends community WOD at 9 am on July 4th. Come out and have fun with our community before celebrating the holiday. Our July 4th workout is always a unique mix of movements that we don’t traditionally get to do inside.

We hope you can make it and have some fun with us!

7.4.17

Start your Independence Day by joining us at OVC for a Free Community Partner WOD @ 9am!  On this day we give thanks for our freedom and are mindful of those who continue to serve and protect us, including member Josh Hardwick who begins his deployment on this holiday.

WOD

Metcon

Partner WOD

45 min AMRAP

20 Burpees

40 KB Snatches @ 53/35 (Sc: KB Swings)

60 Air Squats

100m Partner Carry (Sc: Suitcase Carry)