Author: Jade

*For Thanksgiving Week please be aware of the following schedule changes… Wednesday, November 27th, 4:15, 5:30, and 6:40 PM Classes Cancelled (CVCF will close at 1:30 after the Noon Class) Thursday, November 28th, ONE CLASS ONLY @ 9:00 AM Friday, November 29th, 8:00 AM BURN CLASS ONLY, Open Gym from 9:00 AM – 6:00 PM WOD: 1a) 0:00 – 5:00 – Every 1:00 x 5 sets: 1 Snatch Lift-Off Below the Knee + 1 Snatch Lift-Off Above the Knee + 1 Muscle Snatch + 1 Snatch Push Press Warm-up as needed. Pause on the Lift-Offs for 2-3 seconds at the designated position each rep. You should be able to start with heavier loading than weeks past. Reset on the floor between each rep that originates on the floor, no Touch-and-Go. 1b) 5:00 – 10:00 – Every 1:00 x 5 sets: 1 Snatch Lift-Off Below the…

*Week 4 Intramural Open Score Submissions HERE…Due Monday @ 8:00 PM WOD: 1) Muscle Clean: 7 sets of 1.1.1 Rest 90-120 seconds between sets. Build to an 80-90% effort for the day. Drop and reset between each reap. 2) Every 2:00 x 5 sets: 3 Pause Front Squats + Warm-up as needed. Pause in the bottom of the Squat for 2-3 seconds on each of the first 2 reps. 3) Every 2:00 x 5 sets: 3 Pause Back Squats + Warm-up as needed. Pause in the bottom of the Squat for 2-3 seconds on each of the first 2 reps. 4) 3 sets of: 5/side Double Kettlebell Front Rack Bulgarian Split Squat + 20 second/side Static Lunge Hold Rest 90-120 seconds between sets. Focus on quality and activation, not speed. 5) Suitcase KB/DB Farmers Carry: 4 sets of 100ft/side Rest 60 seconds between sides. Heavy…