Author: Jade

*April 1st Programming Shift + New Class + New Intro Program HERE **Sign-up for the 2019 CVCF Team Internal Throwdown – HERE – Registration will close Sunday 5/19 ***Sunday, April 14th, 8-10 AM. Gym Clean-up Day…there will be NO Open Gym. Come lend us a hand, we’ll be painting plates, cleaning bars, tearing down machines and we could use your help. Donuts and Coffee will be provided. WOD: Option A – CrossFit Burn Burn programming will be kept “hidden” as has always been and will be posted just in the gym. It will be modeled to fit accordingly with Wednesday’s and Friday’s programming so there is not direct overlap of movements. Option B – Active Recovery This is meant to be done on your own, in the side gym, or if class is small for Burn, this can be done alongside the Burn Class so you…

*April 1st Programming Shift + New Class + New Intro Program HERE **Sign-up for the 2019 CVCF Team Internal Throwdown – HERE – Registration will close Sunday 5/19 ***Sunday, April 14th, 8-10 AM. Gym Clean-up Day…there will be NO Open Gym. Come lend us a hand, we’ll be painting plates, cleaning bars, tearing down machines and we could use your help. Donuts and Coffee will be provided. WOD: 1a) 0:00 – 7:30 – Every 1:30 x 5 sets: 5-10 Rope Rows or 5-10 Strict Chin-ups + 20 second Hollow Hold 1b) 7:30 – 15:00 – Every 1:30 x 5 sets: 3-5 Seated Box Foot Wrap + Stand or 1-3 Rope Climbs 15ft 1c) 17:00 – 29:00 – Every 2:00 x 6 sets: 5 Dead Stop Strict Press + 5 Bent Over Dumbbell Rows Tempo (2.2.2) + 30 Double-unders/50 Heavy Rope Single-unders Strict Press, Dead Stop, refers to no “touch-and-go”…