Fitness: Monday, December 9th, 2019
*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: 1a) 0:00 – 18:00 – Every 2:00 x 9 sets – Front Squat: Sets 1-3 – 7 Reps Sets 4-6 – 5 Reps Sets 7-9 – 3 Reps Start at a moderate load. Build as heavy as deemed fit. 1b) 18:00 – 21:00 – 3 minute AMRAP: 10 Goblet Lateral Lunges 20 Superman Arch-Ups Not for speed, but for quality. If you can’t…
Competition: Saturday, December 7th, 2019
*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: 1) Strict Press: 4 sets of 6 Warm-up as needed. Build to a moderate to heavy set of 6 and then hit all 4 sets at that weight. Rest 2-3 minutes between sets. Reference last week for loading. 2) Weighted Strict Pull-up: Establish a 2RM Rest as needed between sets. No more than 5 attempts. 3) Yoke Carry: 6 sets of 25ft Rest 2-3 minutes…
Sport: Saturday, December 7th, 2019
*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: 1) 35 minute AMRAP: 200 Double-unders 75 Dumbbell Box Step-Overs 35/25 @ 24/20 50 D-Ball Over the Shoulder 100/70 25/side Alternating Dumbbell Plank Rows 35/25 This is a long grinder/chipper. You should get through at least one round and then start making your way through another round. Approach with appropriate intensity and pacing. Plank Rows are a total of 50 reps, alternate arms…
Fitness: Saturday, December 7th, 2019
*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: 1) 35 minute AMRAP: 300 Heavy Rope Single-unders 75 Dumbbell Box Step-Overs 25/15 @ 24/20 50 D-Ball Over the Shoulder 70/50 25/side Alternating Dumbbell Plank Rows 25/15 This is a long grinder/chipper. You should get through at least one round and then start making your way through another round. Approach with appropriate intensity and pacing. Plank Rows are a total of 50 reps,…
Fitness: Friday, December 6th, 2019
*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: 1) 21 minute EMOTM: 1 – 100ft Farmers Carry 2 – 10-15 D-Ball Good Mornings 3 – 30 second Hollow Hold Warm-up focus on feeling out the Farmers Carry. Work as heavy as possible on the Farmers Carry. Focus on position on the other two movements. 2) AQAP: 150 Wall Ball 14/8 Scale as needed. Pace appropriately, don’t blow yourself out in your first…
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