Gym Update and Holiday Schedule Reminder
I hope you’re all having a fabulous weekend, and are able to get outside this morning before the rain comes through. As we roll into the holiday week a couple of quick notes/reminders. Class Sign-up – Late Cancels Please a reminder to everyone, as we had a number of people do this Saturday morning. This isn’t something we wanted to start having to institute but we will begin doing so starting this week. We had 6 individuals cancel their spots yesterday within 60-90 minutes of classes starting. Both of these were full classes. Going forward if you late cancel (2 hours before the class starts), and the class is full you will be charged $20. This isn’t something we wanted to have to institute, but given we are restricted on attendance this is a must as we had individuals who would have liked…
Competition: Saturday, June 27th, 2020
*CVCF Class & Schedule Update HERE WOD: 1a) 0:00 – 7:00 – Every 1:00 x 7 sets: 35 Double-unders 8 Power Snatch 75/55 4 Bar Facing Burpees Scale reps as needed to maintainable output for all 7 sets. 1b) 17:00 – 38:00 – Every 3:00 x 7 sets: 4 Bar Facing Burpees 3 Snatches 185/135 > 3-5 Bar Muscle-ups Pick and appropriate starting weight for the Snatch with a goal of adding 10lbs for guys, and 5lbs for ladies each set until completion (so a 60/30lb increase respectively). 1c) 38:00 – 45:00 – 7 minute Up Ladder: 1 Strict Ring Muscle-up 2 Dumbbell Deadlifts 100/70 Work is performed 1+2, 2+4, 3+6, and so on until 7 minutes is up. Accessory: 2) Secondary Conditioning – Machine Least Desired: 40 minutes Max Calories Ideally use the machine that you struggle with the most. Work for consistent and steady pacing….
Move: Saturday, June 27th, 2020
*CVCF Class & Schedule Update HERE WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 1 Inchworm w/Push-up 10 Air Squats 5 Squat Thrusts 10 Lunges 5 Squat Thrusts Quick little blood flow piece to get you ready. If you have any tight areas spend time in transition and before warm-up stretching. 1b) 10:00 – 45:00 – AQAP: 1200m Run 30 D-Ball Squat Cleans 40/30 30 Push-ups 800m Run 30 D-Ball Bear Hug Box Step-ups 40/30 @ 24/20 30 Push-ups 400m Run w/D-Ball 40/30 30 Push-ups If you’re performing the workout outside today and don’t have a box, sub D-Ball Lunges in place for the Box Step-up. Accessory: 2) Secondary Conditioning – Machine Least Desired: 40 minutes Max Calories Ideally use the machine that you struggle with the most. Work for consistent and steady pacing. 3) Olympic Lifting – Snatch Balance: 7 sets of 3 Keep loading…
Sport: Saturday, June 27th, 2020
*CVCF Class & Schedule Update HERE WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 1 Inchworm w/Push-up 10 Air Squats 5 Squat Thrusts 10 Lunges 5 Squat Thrusts Quick little blood flow piece to get you ready. If you have any tight areas spend time in transition and before warm-up stretching. 1b) 10:00 – 45:00 – AQAP: 1200m Run 30 D-Ball Squat Cleans 100/70 30 Push-ups 800m Run 30 D-Ball Bear Hug Box Step-ups 100/70 @ 24/20 30 Push-ups 400m Run w/D-Ball 100/70 30 Push-ups If you’re performing the workout outside today and don’t have a box, sub D-Ball Lunges in place for the Box Step-up. Accessory: 2) Secondary Conditioning – Machine Least Desired: 40 minutes Max Calories Ideally use the machine that you struggle with the most. Work for consistent and steady pacing. 3) Olympic Lifting – Snatch Balance: 7 sets of 3 Keep loading…
Power: Saturday, June 27th, 2020
*CVCF Class & Schedule Update HERE WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 1 Inchworm w/Push-up 10 Air Squats 5 Squat Thrusts 10 Lunges 5 Squat Thrusts Quick little blood flow piece to get you ready. If you have any tight areas spend time in transition and before warm-up stretching. 1b) 10:00 – 45:00 – AQAP: 1200m Run 30 D-Ball Squat Cleans 70/50 30 Push-ups 800m Run 30 D-Ball Bear Hug Box Step-ups 70/50 @ 24/20 30 Push-ups 400m Run w/D-Ball 70/50 30 Push-ups If you’re performing the workout outside today and don’t have a box, sub D-Ball Lunges in place for the Box Step-up. Accessory: 2) Secondary Conditioning – Machine Least Desired: 40 minutes Max Calories Ideally use the machine that you struggle with the most. Work for consistent and steady pacing. 3) Olympic Lifting – Snatch Balance: 7 sets of 3 Keep loading…
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