Author: Jade

* Due to the construction going on CrossFit Kids will be cancelled this Saturday, the 31st. ** We will be closed Sunday, January 1st. *** Mark your calendars. CVCF Annual Holiday party is Saturday, January 28th, at Foam Brewery. Tickets will go on sale the 1st of the year. WOD: 1a) 3 minute AMRAP: 5 T+G Squat Cleans 135/95 Rest 5 minutes 1b) 3 minute AMRAP: 3 T+G Squat Cleans 185/135 Rest 5 minutes 1c) 3 minute AMRAP: Squat Cleans 225/155 Keep track of total sets/reps performed in each piece. 2) AQAP: 20/15 Calorie Assault Bike 20 Clean and Jerks 165/115 20/15 Calorie Assault Bike Rest as needed. 3) AQAP: 20 Burpee Muscle-ups 40 Burpee Box Jump Overs 24/20 60 Burpees Rest as needed. 4) AQAP: 5-4-3-2-1 Rope Climbs 15ft 25-20-15-10-5 Toes-to-bar Rest as needed. 5) Strict Handstand Push-ups: 30-20-10 for time Rest 90 seconds between sets. 6) Strict Chest-to-bar Pull-up: 10 minute EMOTM Pick…

* Due to the construction going on CrossFit Kids will be cancelled this Saturday, the 31st. ** We will be closed Sunday, January 1st. *** Mark your calendars. CVCF Annual Holiday party is Saturday, January 28th, at Foam Brewery. Tickets will go on sale the 1st of the year. Pre Class: 1) Row: 5 sets of… 375m @ 2K Pace 250m Easy 250m @ 2K Pace 375m Easy Rest 1 minute Total of 6,250m Use consistent/attainable pacing for all 5 sets. Workout courtesy of Chris Hinshaw. 2) Power Snatch + Snatch: 7 sets Warm-up as needed. Rest 90-120 seconds between sets. Start around 60-70% of your 1RM and build as heavy as deemed fit. Drop and reset between reps. 3) Power Clean + Push Jerk + Jerk: 5 sets Warm-up as needed. Rest 90-120 seconds between sets. Start around 60-70% of your 1RM and build as heavy as deemed fit.  WOD: 4) Back…