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: 1) 40 minute EMOTM: Movement 1 – Monostructural Conditioning Movement 2 – Gymnastics/Skill Movement 3 – Non-Monostructural Conditioning Movement 4 – Barbell Movement 1 – Monstructural Conditoining – Row, Assault Bike, Ski Erg, Run, or Burpees. Double-unders are not an option. Pick a Distance or Caloric output that leaves you with about 40-50 seconds of work on each round. Movement 2 – Gymnastics/Skill – Push-ups, Pull-ups, Toes-to-bar, Handstand Walks, Double-unders, Muscle-ups, etc. This should be up to about 10-20 seconds of work (30 seconds if you’re working Double-unders). Movement 3 – Non-Monstructural Conditioning – Wall Balls, Box Jumps, Ball…

* 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: 1) 2 Strict Press + 3 Push Press: Every 2:00 x 6 sets Warm-up as needed. Start around 70% of your 1RM Strict Press. Build as heavy as deemed fit. 2a) 5 minute AMRAP: 30 Alternating Dumbbell Box Step-ups 35/25 30 Dumbbell Shoulder-to-Overhead 35/25 Max Burpees Rest 3 minutes 2b) 5 minute AMRAP: 20 Alternating Dumbbell Box Step-ups 35/25 20 Dumbbell Shoulder-to-Overhead 35/25 Max Burpees Rest 3 minutes 2c) 5 minute AMRAP: 10 Alternating Dumbbell Box Step-ups 35/25 10 Dumbbell Shoulder-to-Overhead 35/25 Max Burpees Score for the workout is total Burpees Extra Work: 3) Strict Knees-up: 10 minute EMOTM Pick a rep count you can maintain for all 10 minutes. For results post detailed weights, reps, times, thoughts, etc….