Category: Competition

* 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…

* 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. 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…

* 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) Jerk: 1 Rep Every 1:00 x 20 sets Warm-up as needed. Start around 70% of your 1RM and build as heavy as deemed fit. 2) Bench Press: 3 sets of 5 @ 70% + Additional Load 3 sets of 3 @ 80% + Additional Load 3 Heavy Singles Warm-up as needed. Rest 2-3 minutes between sets. Add 2.5-10lbs across the board to all percentage based sets. Heavy single is just that, heavy single, don’t feel the need to max out. 3) Deadlift: 2 sets of 5 @ 70% + Additional Load 2 sets of 3 @ 80% + Additional Load 2 Heavy Singles Warm-up as needed. Rest 2-3 minutes between sets. Add 2.5-10lbs across…

* 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) 20 minute EMOTM: Odd – 10-20 Calorie Ski Erg Even – 50ft/side Waiters Walk Scale to load and reps that you can maintain for all 10 rounds. WOD: 2) Snatch + Hang Snatch: Every 1:00 x 10 sets Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. All reps full Squat. 3) Clean Pull + Power Clean + Hang Clean: 5 sets Warm-up as needed. Start around 70% of your 1RM. Build as heavy as deemed fit. Hang Clean is full Squat. 4) 12 minute AMRAP: 21 Wall Balls 20/14 15 Deadlifs 155/105 9 Chest-to-bar Pull-ups Extra Work: 5) 10 minute AMRAP: 5 Box Jumps 40/30 10 Strict Ring Rips 15 GHD Sit-ups…

* Holiday Schedule           – Monday, December 26th, Open Gym 9 AM-5 PM (Programming will be posted)           – Sunday, January 1st, Closed ** Mark your calendars. CVCF Annual Holiday party is Saturday, January 28th, at Foam Brewery. Tickets will go on sale the 1st of the year. ***As many of you know, one of our long time members Damon Lease has been dealing with a whole host of medical issues. Please click the link HERE if you’d like to help the Lease family. Pre Class: 1) Row: 6 sets of 4 minutes Minute 1 – 10 seconds @ 2K/50 seconds Easy Minute 2 – 20 seconds @ 2K/40 seconds Easy Minute 3 – 30 seconds @ 2K/30 seconds Easy Minute 4 – 40 seconds @ 2K/20 seconds Easy Rest 1 minute Pick pacing you can maintain across for all rounds. WOD:…