Author: Jade

* New Products/Supplements..A Little Info HERE ** Tickets are on sale for the Holiday/Winter Party HERE *** Holiday Schedule HERE **** Paleo Challenge 2014 HERE WOD: 1) 20 minutes EMOTM: Odd, Gymnastics Movement, Even, Movement of Choice Both movements should be weaknesses, don’t work on something you are good at. Gymnastics Movements just means you need to do something that is bodyweight. Movement of Choice can be anything that you’d like to work on. Ideally pick a rep and if applicable weight that you can work with and maintain for all 20 minutes. 2) 12 minute AMRAP: 12 Shoulder-to-Overhead 115/75 12 Ball Slams 40/30 Extra Work: 3) GHD Sit-ups: 3 x 20 Rest 90 seconds between sets. 4) Pistol Squats: 10 minutes Practice Work on any facet of Pistol Squats. For results post detailed weights, reps, times, etc. for all work completed. Post Results/Thoughts To Comments

* New Products/Supplements..A Little Info HERE ** Tickets are on sale for the Holiday/Winter Party HERE *** Holiday Schedule HERE **** Paleo Challenge 2014 HERE 1) “CVCF 12 Days of Christmas”- AQAP: 1 Double-under x 10 2 Snatches 165/113 3 Muscle-ups 4 Front Squats 165/113 5 Hang Power Cleans 165/113 6 Chest-to-bar Pull-ups 7 Burpees 8 Toes-to-bar 9 Kettlebell Swings 88/70 10 Box Jumps 30/24 11 Handstand Push-ups 12 Clean and Jerks 165/113 This workout is performed exactly like the song. It is 12 rounds, you start with 1, then 2,1, then 3,2,1, and so on. Sub for Muscle-ups is 2x in Ring Dips or Push-ups (when it says Muscle-up this always refers to a Ring Muscle-up, don’t sub with a Bar Muscle-up, sub with a movement that is going to help you develop a Ring Muscle-up). Have fun, come prepared, and don’t scale too heavily, this is…

* New Products/Supplements..A Little Info HERE ** Tickets are on sale for the Holiday/Winter Party HERE *** Holiday Schedule HERE **** Paleo Challenge 2014 HERE WOD: 1) Snatch 1.1.1: Every 90 seconds for 8 sets This is 3 Snatches, with a drop and a reset in between each rep. Don’t take more than 10 seconds between reps. All reps should be full Squat. Start around 60% of your 1RM Snatch. 2) Clean 1.1.1 + 1 Jerk: Every 90 seconds for 8 sets This is 3 Cleans and 1 Jerk. Drop and rest between each Clean, after the 3rd Clean perform the Jerk. Don’t take more than 10 seconds between each rep. All Cleans are full Squat and the Jerk should be a Split Jerk. Start around 60% of your 1RM Clean and Jerk. 3) 10 minutes for Max Reps: Row For Calories w/Partner This is a partner workout. There is…