Author: Jade

* Mark your calendars. CVCF Annual Holiday party is Saturday, January 28th, at Foam Brewery. Tickets can be purchased HERE. WOD: 1) Power Clean + Hang Squat Clean + Front Squat + Jerk Complex – AQAP: 10 @ 155/105 8 @ 185/135 6 @ 225/155 4 @ 245/165 2 @ 275/185 Scale as needed to keep this a conditioning piece. The 4 reps must be done as a complex, otherwise no good. 2) AQAP: 1500m-1000m-500m Row 63-42-21 Kettlebell Swings 53/35 36-24-12 Pull-ups Rest as needed. 3) 7 minute Up Ladder: 1 Paralette Handstand Push-up 1 Box Jump 40/30 Paralette are head to floor for guys/4″ plate for ladies and kipping. Workout is 1+1, 2+2, 3+3 and so on until 7 minutes is up. 4) Bar Facing Burpees: 10 Reps Every 1:00 x 10 Goal here is maximal speed, treat these as intervals. 5) 4 sets not for time: A) 5-10 Strict Ches-to-bar Pull-ups…

* Mark your calendars. CVCF Annual Holiday party is Saturday, January 28th, at Foam Brewery. Tickets can be purchased HERE. Pre Class: 1) Row: 10K This is a time trial. 2) Snatch Pull + Power Snatch: Every 1:00 x 12 sets Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. 3) Power Clean + Hang Power Clean + Push Jerk: Every 1:30 x 10 sets Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. WOD: 4) Pause Front Squat: 3 Reps Every 2:00 x 5 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Pause for 3 seconds in the bottom of the Squat. 5) Front Squat: 10 Reps Every 3:00 x 3 sets This should be done as a continuation of your Pause Front Squats starting at 10:00 on the clock. Build as heavy as deemed…