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: 1) Bench Press: 4 sets of 6 Warm-up to a moderately heavy to heavy weight. Perform all 4 sets at the same weight. Rest 2 minutes between sets. 2) Back Rack Split Stance Strict Press: 4 sets of 4/side Rest 2-3 minutes between sets. Perform all 4 reps in one stance, then switch to the other. Build as heavy as deemed fit. 3) Strict Chin-ups:…

*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 Muscle-up Work: A – 4 x 3 “Ring Banded” Muscle-ups Transitions (Perform these sitting on the ground) B – AMRAP: Strict Muscle-ups (Use the time domain that it took you to do 20 Strict Muscle-ups last week to get as many done in that time domain today) C) 5 x 5 Pause At Chest, False Grip Strict Pull-ups Rest…