Category: Competition

* Join us Next Friday for the CrossFit Open with Fit Vine Wine for a Wine Tasting Pre Class: 1) Clean + Hang Clean + Clean: Establish a Complex for the Day Warm-up as needed. Rest as needed between sets. All reps full Squat, all reps are Touch and Go. 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 @ 85-95% 1 @ 90-100% Warm-up as needed. Pick loading based on percentage ranges and personal feel. Goal if it’s there is always the upper end of the range. 4) Front Squat: Every 2:00 5 @ 60-70% 4 @ 70-80% 4 @ 75-85%…

* Join us Next Friday for the CrossFit Open with Fit Vine Wine for a Wine Tasting WOD: 1a) 7 minutes AMRAP: Calories Rowed No Rest into next piece. 1b) 7 minute AMRAP: Muscle-ups No Rest into next piece. 1c) 7 minutes to Establish: Max Snatch Take as many attempt as needed. Any style of Snatch is acceptable. 2) 24-18-12-6 – AQAP: Kipping Handstand Push-ups Wall Balls 30/20 Goal for this workout is all Unbroken sets. This should be quick. 3) Overhead Yoke Carry: 8 x 50 ft Rest 90-120 seconds between sets. Heavy as possible. 4) Hip Extension: 3 sets of 20 Rest 90-120 seconds between sets. Add load if able. For results post detailed weights, reps, times, thoughts, et. for all work completed HERE

WOD: 1) “16.1” – 4 minute AMRAP: 25 Toes-to-bar 50 Double-unders 15 Squat Cleans 135/85 If you complete this in 4 minutes you get an additional bonus 4 minutes. This will continue for 5 total rounds. Each round Barbell weights change 13 @ 185/115, 11 @ 225/145, 9 @ 275/175, 7 @ 315/205 For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

* Come watch the Open Announcement this Thursday at 8PM @ CVCF 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 skill (like swimming or rowing),…

* Come watch the Open Announcement this Thursday at 8PM @ CVCF WOD: 1) Bench Press: 5 sets of 3 Warm-up as needed. Rest 2-3 minutes between sets. Build as heavy as deemed fit. 2) Jerk: 1 Rep Every 1:00 x 15 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 3) 5 rounds AQAP: 30 Calorie Assault Bike 20 Box Jumps 24/20 (Step Down) 10 Deadlifts 155/105 Hit it hard, but don’t kill yourself. 4) Double Kettlebell Overhead Carries: 8 x 50 ft Rest 60 seconds between sets. Heavy as possible. 5) Bent Ove Supinated Barbell Row: 4 sets of 8 Rest 90-120 seconds between sets. Heavy as possible. 6) GHD Sit-ups: 3 sets of 15-20 reps Rest 90-120 seconds between sets. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE