Category: Competition

* This Wednesday, the 11th Jade, Dani, and Laura will be heading to Miami for Wodapalooza. The rest of the coaching staff has kindly worked to change their schedules to allow us to leave, and to keep every class on as scheduled. Please be mindful that the gym will be Open for classes, not for you to come in and train at your leisure. Please be respectful of all the coaches times, and also of our gym policies, if a coach is not at the gym (the doors might be open because of Fit2Perform) you CAN NOT train. ** CrossFit Kids will be cancelled Saturday, the 14th. *** Mark your calendars. CVCF Annual Holiday party is Saturday, January 28th, at Foam Brewery. Tickets can be purchased HERE. WOD: 1) Bench Press: Establish a 1RM Warm-up as needed. Rest as needed. No more than 30 minutes on this. 2) Deadlift: Establish a 1RM Warm-up as needed. Rest…

* This Wednesday, the 11th Jade, Dani, and Laura will be heading to Miami for Wodapalooza. The rest of the coaching staff has kindly worked to change their schedules to allow us to leave, and to keep every class on as scheduled. Please be mindful that the gym will be Open for classes, not for you to come in and train at your leisure. Please be respectful of all the coaches times, and also of our gym policies, if a coach is not at the gym (the doors might be open because of Fit2Perform) you CAN NOT train. ** CrossFit Kids will be cancelled Saturday, the 14th. *** Mark your calendars. CVCF Annual Holiday party is Saturday, January 28th, at Foam Brewery. Tickets can be purchased HERE. Pre Class: 1) 20 minute EMOTM: Odd – 10-20 Calories Ski Erg Even – 5-10 Double Kettlebell Overhead Squat Pick reps/loading that you can maintain for all…

* This Wednesday, the 11th Jade, Dani, and Laura will be heading to Miami for Wodapalooza. The rest of the coaching staff has kindly worked to change their schedules to allow us to leave, and to keep every class on as scheduled. Please be mindful that the gym will be Open for classes, not for you to come in and train at your leisure. Please be respectful of all the coaches times, and also of our gym policies, if a coach is not at the gym (the doors might be open because of Fit2Perform) you CAN NOT train. ** CrossFit Kids will be cancelled Saturday, the 14th. *** Mark your calendars. CVCF Annual Holiday party is Saturday, January 28th, at Foam Brewery. Tickets can be purchased HERE. Pre Class: 1) Row: 10 x 500m @ 2K Pace Rest 2 minutes between intervals. WOD: 2) Back Squat: Every 2:00 x 9 sets Sets 1 through 3 – 5…

* Due to our continued construction CrossFit Kids class will be cancelled today, the 1/7/17 ** Mark your calendars. CVCF Annual Holiday party is Saturday, January 28th, at Foam Brewery. Tickets can be purchased HERE. WOD: 1) Snatch: 1 Rep Every 1:00 x 15 sets Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. All reps full Squat. 2) Clean and Jerk: 1 Rep Every 1:30 x 10 sets Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. All reps full Squat and Split. 3) AQAP: 30/20 Calories Assault Bike 10 Rope Climbs 15ft 30/20 Calories Assault Bike Rest as needed. 4) “Johnson” – 20 minute AMRAP: 9 Deadlifts 245/165 8 Muscle-ups 9 Squat Cleans 155/105 Rest as needed. 5) 10 minute Up Ladder: 3 Strict Handstand Push-ups 3 Calories Ski Erg Workout is 3+3, 6+6, 9+9, and so on until…

* Mark your calendars. CVCF Annual Holiday party is Saturday, January 28th, at Foam Brewery. Tickets can be purchased HERE. Pre Class: 1) Row: 2 sets of… 5 minutes @ Easy Pace 4 minutes @ 3-5 seconds Faster Pace 3 minutes @ 3-5 seconds Faster Pace 2 minutes @ 3-5 seconds Faster Pace 1 minutes @ 3-5 seconds Faster Pace Rest 3 minutes Make sure you pace this out appropriately before you start and pick your paces. The goal should be to make the same drop each interval, so if you drop 4 seconds for the first interval, the goal should be to continue to drop 4 seconds each interval. Record meters rowed each set. WOD: 2) Back Rack Front Foot Elevated Reverse Lunge: 5/side Every 2:00 x 5 sets Warm-up as needed. Reference 12/9/16 for loading. Perform all 5 reps on one leg before switching to the other. Use a 2-4″ elevation. If…