Category: Competition

* Join us this Friday Evening for the Final Open Workout. Redline will be up for any new gear needs, and there will be beer and pizza. ** Help us refine CVCF to make it even better, it would be greatly appreciated if you could take a few minutes and fill out the survey 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…

* Join us this Friday Evening for the Final Open Workout. Redline will be up for any new gear needs, and there will be beer and pizza. ** Help us refine CVCF to make it even better, it would be greatly appreciated if you could take a few minutes and fill out the survey HERE WOD:  1) Snatch Balance: 5 sets of 2 Warm-up as needed. Star around 70% of your 1RM Snatch, build as heavy as deemed fit. Rest 90-120 seconds between sets. 2) Halting Jerk: 2 Reps Every 1:30 x 10 sets Warm-up as needed. Start around 60% of your 1RM. Hold the bottom of the dip for 3 seconds. 3) Speed Bench (Close Grip): 2 Reps Every 1:00 x 12 sets Warm-up as needed. Work with around 40-50% Barbell weight, and approximately 20% of Band tension. Goal should be absolute speed both up and down. This is a…

* Join us this Friday Evening for the Final Open Workout. Redline will be up for any new gear needs, and there will be beer and pizza. ** Help us refine CVCF to make it even better, it would be greatly appreciated if you could take a few minutes and will out the survey HERE Pre Class: 1) 20 minute EMOTM: Odd – 15/12 Calories Rowed Even – 10 Toes-to-bar + 3-5 D-Ball Over Shoulder 150/100 Scale reps/weights as needed to get maintainable output for all 10 rounds. If you fail a round take a minute off and then pick back up where you left off. WOD: 2) Power Snatch: 3 T+G Reps Every 1:30 x 7 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. No dropping the bar between reps.  3) Behind the Neck Snatch Grip Push Jerk: 4 sets of 3…

* Join us this Friday Evening for the Final Open Workout. Redline will be up for any new gear needs, and there will be beer and pizza. ** Help us refine CVCF to make it even better, it would be greatly appreciated if you could take a few minutes and will out the survey HERE Pre Class: 1) 3-Position Clean: Establish a Max Load Warm-up as needed. Rest as needed. All reps full Squat. Order is Floor, Below the Knee Hang, Above the Knee Hang. Don’t spend more than 20 minutes on this. 2) Clean Pull w/Eccentric Lower: 3 sets of 3 @ 90%> Warm-up as needed. Rest 90-120 seconds between sets. Use straps if you need them/have them. Perform the pull then lower the bar to the floor at a count of 3 seconds. WOD: 3) Back Squat: Every 2:30 5 @ 60-70% 3 @ 65-75% 2 @ 75-85% 2 @…

WOD: 1) Snatch: 1 Rep Every 1:00 x 12 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 2) Clean and Jerk: 1 Rep Every 1:30 x 8 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 3) 30-20-10 – AQAP: Thrusters 95/65 Box Jump Overs 24/20 Rest 10 minutes 4) AQAP: 100-75-50 Double-unders 12-9-6 Hang Power Cleans 225/155 3-2-1 Legless Rope Climbs 15ft Rest 10 minutes 5) Muscle-ups: Max Reps Every 3:00 x 5 sets If you have 12+ reps consistently across all 5 sets then add a weight vest to bring the volume down. 6) Strict Chest-to-bar Pull-ups: 50 for time No Singles. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE