Sport: Monday, June 7th, 2021
Macro – Extended Conditioning Emphasis – Week 2 of 12 Micro – Trunk Emphasis – Week 2 of 4 WOD: 1) 0:00 – 20:00 – Class Review and Warm-up: A – Review of Programming and Class Flow B – Warm-up – 7 minute AMRAP: 10 Snatch Grip Romanian Deadlifts 10 Air Squats 3 Inchworm + Push-up 3 Vertical leaps C – Movement specific review/instruction D – Athlete setup for first working set The first 20 minutes of our class will be spent reviewing, teaching, and getting you guys warmed up for class. 2a) 20:00 – 27:00 – Every 1:00 x 7 sets: 1 Snatch High-Pull + 1 Hang Muscle Snatch + 1 Overhead Squat Start light and focus on good positioning and movement patterns. You are finishing up with some heavy singles today, so use this as primer for that, don’t fatigue yourself for the…
CVCF Gym Update – 6/6/21 – Full Re-Opening
We hope this message finds everyone having an awesome weekend. After a few weeks of tearing things down, re-arranging, and re-building we are pretty much ready to go. We still have a couple of things to clean-up and organize, but the gym is largely setup how it will remain going forward. Thank you all for your patience during this time. So, with that, we will be opening back-up to full normalcy as of tomorrow, Monday, June 7th. What this means, tried to keep it simple, check the bullet points below. Gym Hours (Monday – Thursday) 5:30 AM – 1:30 PM & 3:45 PM – 7:45 PM (Friday) 5:30 AM – 1:30 PM & 3:15 PM – 7:15 PM (Saturday) 7:45 AM – 11:45 AM (Sunday) Closed (we will look at bringing Sunday’s back in the near future if there is demand for it)…
Competition: Saturday, June 5th, 2021
2021/2022 Season Training Block – 2 Week – 1 of 8 We will be moving into a new block starting this week that will carry us through about half of the summer. We will still be staying away from classic CrossFit Met-cons, we will be working in some EMOTM’s here and there, but otherwise we will predominately focus on building some volume on the basic barbell movements, volume on basic strict gymnastics movement patterns, and varied monostructural work. This week will be slightly off in terms of the flow because of “Murph” but we will be settling into an easy to follow format starting next week. There will be a lot of basic linear periodization work, and a lot of percentage work. The first 4 weeks will be higher volume lower-moderate loading, and then we will build into some more aggressive loading in…
Power: Saturday, June 5th, 2021
Macro – Extended Conditioning Emphasis – Week 1 of 12 Micro – Trunk Emphasis – Week 1 of 4 It’s summer and we know you guys love to sweat and like the longer conditioning efforts. Moving forward through the summer for the next 12 weeks we will be placing an emphasis on extended conditioning efforts. Aside from any Holiday weeks, we will be keeping to a templated format, you can expect longer conditioning efforts Tuesday/Thursday/Saturday, and shorter conditioning efforts on Monday/Wednesday/Friday. Longer conditioning efforts doesn’t mean you won’t be using heavier weights, high skills gymnastics, etc. it just means we will be prioritizing the programming into extended conditioning efforts on those days. With this 12 weeks we will be running 3 Micro Emphasis’ in 4 week blocks, starting with Trunk strength these first 4 weeks. WOD: 1a) 0:00 – 6:00 – Every 1:00 x…
Move: Saturday, June 5th, 2021
Macro – Extended Conditioning Emphasis – Week 1 of 12 Micro – Trunk Emphasis – Week 1 of 4 It’s summer and we know you guys love to sweat and like the longer conditioning efforts. Moving forward through the summer for the next 12 weeks we will be placing an emphasis on extended conditioning efforts. Aside from any Holiday weeks, we will be keeping to a templated format, you can expect longer conditioning efforts Tuesday/Thursday/Saturday, and shorter conditioning efforts on Monday/Wednesday/Friday. Longer conditioning efforts doesn’t mean you won’t be using heavier weights, high skills gymnastics, etc. it just means we will be prioritizing the programming into extended conditioning efforts on those days. With this 12 weeks we will be running 3 Micro Emphasis’ in 4 week blocks, starting with Trunk strength these first 4 weeks. WOD: 1a) 0:00 – 6:00 – Every 1:00 x…
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