Author: Jade

*For December please be aware of the following schedule changes for the holidays. Tuesday, December 24th there will be no evening classes. Last class of the day will be Noon with the gym closing around 1:30 PM. Wednesday, December 25th there will be one class at 9:00 AM. Tuesday December 31st there be will be no evening classes. Last class of the day will be Noon with the gym closing around 1:30 PM Wednesday, January 1st CVCF will be CLOSED WOD: Session A: 1) Strict Ring Muscle-Up Work: A) 5 x 3 Ring Banded Muscle-ups Transitions -Perform these sitting on the ground B) “AQAP” 9-7-5 Strict Ring Muscle-ups -In between perform 100 Heavy Rope Single Unders C) 5 x 5 Pause, False Grip Ring Rows Scale pieces as needed. Rest 90-120 seconds between sets on parts A and B. 2) Ring Support Holds: 5…

*For December please be aware of the following schedule changes for the holidays. Tuesday, December 24th there will be no evening classes. Last class of the day will be Noon with the gym closing around 1:30 PM. Wednesday, December 25th there will be one class at 9:00 AM. Tuesday December 31st there be will be no evening classes. Last class of the day will be Noon with the gym closing around 1:30 PM Wednesday, January 1st CVCF will be CLOSED WOD: Session A: 1a) 0:00 – 18:00 – Every 2:00 x 9 sets – Front Squat: Sets 1-3 – 5 @ 60-70% Sets 4-6 – 3 @ 70-80% Sets 7-9 – 1 @ 80-90% Start at a moderate load. Build as heavy as deemed fit. 2) Front Rack Lunges: 5 sets of 6 Rest 2-3 minutes between sets. Alternate legs each rep. Reference last…