Category: Competition

* Mark your calendars. CVCF Annual Holiday party is Saturday, January 28th, at Foam Brewery. Tickets can be purchased HERE. Active Recovery: The goal should be as much as possible of the following below. Thanks to CrossFit Invictus for posting this. A. Aerobic Restoration 25-40 minutes of one of the following performed at 60-70% effort – easy, restorative pace: * Swim (this is my first choice, and if you have an ocean, even better) * Row (focus on mechanics, smooth and efficient with a very low stroke per minute pace) * AirDyne (keep the pace conversational and relaxed) * Cycling (get outdoors and enjoy the scenery as you ride) * Hike (nothing crazy here, find a nice easy slope and go for a walk outdoors) NOTE ABOUT ACTIVE RECOVERY – The activity selected must be restorative for you. It can also be an opportunity to work on a…

* Mark your calendars. CVCF Annual Holiday party is Saturday, January 28th, at Foam Brewery. Tickets can be purchased HERE. WOD: 1) Bench Press: 3 sets of 5 @ 70% Warm-up as needed. Rest 90-120 seconds between sets. 2) Deadlift: 3 sets of 5 @ 70% Warm-up as needed. Rest 90-120 seconds between sets. 3a) 5 minute AMRAP: 50 Wall Balls 30/20 15 Power Snatch 135/95 Max Pull-ups Rest 3 minutes 3b) 5 minute AMRAP: 35 Wall Balls 30/20 10 Power Snatch 185/135 Max Chest-to-bar Pull-ups Rest 3 minutes 3c) 5 minute AMRAP: 20 Wall Balls 30/20 5 Power Snatch 225/155 Max Bar Muscle-ups Extra Work: 4) Dumbbell Bench Press: 3 sets of 20 Rest 2-3 minutes between sets. Heavy as possible. 5) Bent Over Axle Rows: 4 sets of 10 Rest 90-120 seconds between sets. Heavy as possible. 6) GHD Sit-ups: 75 for time Keep track of time and breaks to complete. For results post detailed weights, reps, times, thoughts,…

* 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) Power Snatch: 1 Rep Every 1:00 x 10 sets Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. 2) Power Clean + Push Jerk: 1 Rep Every 1:00 x 10 sets Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. 3) AQAP: 15-12-9 Bar Facing Burpees 5-4-3 Clean and Jerks 225/155 Extra Work: 4) 4 rounds AQAP: 100ft Handstand Walk 20 Alternating Pistol Squats 3 Legless Rope Climbs 15ft Scale as needed to keep this a conditioning piece. 5) Strict Toes-to-bar: 4 sets of 10 Rest 90-120 seconds between sets. Use a stall bar if you have one. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

* 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: 3 sets of… 500m @ Easy Pace 500m @ 2K Pace 500m @ Easy Pace 250m @ 1K Pace 500m @ Easy Pace 125m @ Sprint Rest 3 minutes Hold consistent paces for all Easy Paces and for all 3 sets. WOD: 2) 1 Front Squat + 2 Back Squats: Every 2:30 x 7 sets Warm-up as needed. Start around 70% of your 1RM. Build as heavy as deemed fit. Make sure the transition between Front and Back Squat are as quick as possible. 3) 4 rounds for Max Reps: 40 seconds Row for Calories 20 seconds Rest 40 seconds Air Squats 20 seconds Rest 40 seconds Double-unders 20 seconds Rest Extra Work: 4) Glute Ham Raise: 4 sets of 8…

* 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…