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) Every 1:00 x 10 sets: 1 Power Clean from Blocks (Just Above the Knee) + 2 Split Jerk Work at loading that allows you to keep things snappy and clean. 2) Dead-Stop Front Squat w/Bands: 5 sets of 4 Rest 2-3 minutes between sets. Build as heavy as deemed fit. Guys Blue bands, Ladies Red bands. 3) Deficit Clean Grip Deadlift:…

*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) Swim: A) Warm Up – 4 sets of: 50 Swim 50 Kick 30 Seconds Rest Between Sets B) Workout: 2 x 100m Swim (Rest :30) 2 x 100 Pull (Rest :30) 2 x 100m Swim (Rest :20) 2 x 100 Pull (Rest :20) Rest as needed between Warm-up and Workout. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE