Category: Competition

* Monday, September 1st, there will be only ONE class at 9 AM ** CrossFit Team Series Information HERE Class: 1) 6 rounds AQAP: 30 Air Squats 19 Power Cleans 135/95 7 Strict Banded Pull-ups 400m Run For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments Wow, this day has rolled around yet again and I’m always impressed by all the people involved and grateful for all the people have made it happen. Todays marks CVCF being open for 4 YEARS! I feel like it was just yesterday, literally the time has gone that fast, that I was loading my Jeep up with Dumbbells and driving to Dorest Park to work out with a handful of folks in the grass. At that time there was no CrossFit around, we opened the first affiliate, and it is amazing to…

* Monday, September 1st, there will be only ONE class at 9 AM ** CrossFit Team Series Information HERE Pre Class: 1) Snatch High-pull: 4 sets of 3 Warm-up as needed. Rest 90-120 seconds between sets. Use straps if you have them/need them. Goal is heavier than last week. 2) Snatch: 1 rep EMOTM x 12 sets Start at 60% of your 1RM. Build as heavy as deemed fit. Class: 3) 3 rounds AQAP: 800m Run 30 Burpee-to-target 20 Power Snatch 115/75 Burpee-to-target should be a minimum f 6″ out of your reach Extra Work: 4) Good Morning: 4 sets of 10 Rest 90 seconds between sets. Heavy as possible. 5) Single Arm Dumbbell Rows: 4 sets of 10/side Rest 90 seconds between sets. Heavy as possible. 6) Band Pull Aparts: 100 not for time Alternate Over and Underhand every 10 reps. 7) Sled Drag: 400m Light. Focus on walking through your heels. For…

* Monday, September 1st, there will be only ONE class at 9 AM ** CrossFit Team Series Information HERE Pre Class: 1) 20 minute EMOTM: Odd, Handstand Push-ups, Even, Wall Ball 30/20 Work on any variation of a Handstand Push-up, Wall Balls no more than 10 reps/round. WOD: 2) Back Squat: 5 @ 65%, 5 @ 70%, 5 @ 75%, 5 @ 80%, 5 @ 85% Warm-up as needed. Rest 90-120 seconds between sets. 3) AQAP: 21 Overhead Squats 135/95 21 Chest-to-bar Pull-ups 75 Double-unders 15 Overhead Squats 135/95 15 Chest-to-bar Pull-ups 50 Double-unders 9 Overhead Squats 135/95 9 Chest-to-bar Pull-ups 25 Double-unders Post Class: 4) Glute Series: 3 sets of 10 Mini Squats, 10 Monster Walks F,B,L,R, 10/side Clam Shells, 10 Glute Bridges For all movements keep a mini-band around your knees. Rest 90-120 seconds between sets. 5) Sled Drag: 6 x 50m Heavy. Rest 60 seconds between sets. 6) Reverse…

* Monday, September 1st, there will be only ONE class at 9 AM ** CrossFit Team Series Information 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…

* Monday, September 1st, there will be only ONE class at 9 AM ** CrossFit Team Series Information HERE Pre Class: 1) Football Bar Bench Wide Grip: Establish a 1RM Warm-up as needed. Rest as needed between sets. Take as many attempts as needed. Class: 2) Push Press: 3 Reps Every 90 seconds for 8 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 3) Push Jerk: 3 Reps Every 90 seconds for 8 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. This should flow right from the Push Press, no extended rest between the two movements. 4) 3 rounds AQAP: 10 Power Cleans 135/95 20 Kettlebell Swings 70/53 400m Run Post Class: 5) Ring Rows: 4 sets of 10 Rest 90 seconds between sets. Feet on 20″ box. Add load if able. 6) Dumbbell Floor Press: 3…