Category: Competition

* New Products/Supplements..A Little Info HERE ** Tickets are on sale for the Holiday/Winter Party HERE *** Holiday Schedule HERE **** Paleo Challenge 2014 HERE WOD: 1) 20 minutes EMOTM: Odd, 5 Cycled Push Jerk, Even, Up To 10 Toes-to-bar Goal for the Push Jerks is speed, only go as heavy as you can cycle. Bar can be taken out of the rack. Adjust weight through the 10 minutes as deemed fit. Toes-to-bar up to 10 reps, no more, pick a rep count you can maintain for all 10 sets. 2) 10 minutes EMOTM: 2 Back Squats Warm-up as needed. Start at around 70% of your 1RM. Go as heavy as you’d like. 3) 10 minutes EMOTM: 2 Front Squats Warm-up as needed. Start at around 70% of your 1RM. Go as heavy as you’d like. 4) 10 minute AMRAP: 10 Chest-to-bar Pull-ups 10 Power Snatch 95/65 50 Double-unders Sub for Double-unders is…

* New Products/Supplements..A Little Info HERE ** Tickets are on sale for the Holiday/Winter Party HERE *** Holiday Schedule HERE **** Paleo Challenge 2014 HERE WOD: 1) Snatch: 15 minutes build to a Heavy Single Warm-up to approximately 60%. Once you hit 60% start your 15 minutes. Use 15 minutes and only 15 minutes. Take as many attempts as needed. 2) Clean and Jerk: 15 minutes build to a Heavy Single Warm-up to approximately 60%. Once you hit 60% start your 15 minutes. Use 15 minutes and only 15 minutes. Take as many attempts as needed. 3) 25 minute AMRAP: 10 Deadlifts 315/205 15 Toes-to-bar 20 Box Jumps 30/24 Rest 2 minutes This is a self timed rest, don’t short it to get more work in, focus on recovering and hitting each round as hard as possible. If you’re efficient with these movements a sub 2 minute round should be no problem, at…

* New Products/Supplements..A Little Info HERE ** Tickets are on sale for the Holiday/Winter Party HERE *** Holiday Schedule HERE **** Paleo Challenge 2014 HERE WOD: 1) 1 and 1/4 Front Squat: 2-2-2-2 Heavy as possible. Rest 90-120 seconds between sets. 2) Back Squat: 8-8-8 Heavy as possible. Rest 90-120 seconds between sets. 3) 3-Position Snatch: 1-1-1-1-1 Warm-up as needed. Rest 90-120 seconds between sets. All reps should be full squat. This should be performed Hi Hang, Above the Knee, and from the Floor. The focus on this should be technique and speed over weight. Only work as heavy as you can hold onto the bar, no dropping it between reps. 4) 3-Position Clean + Jerk: 1-1-1-1-1 Warm-up as needed. Rest 90-120 seconds between sets. All reps should be full squat. This should be performed Hi Hang, Above the Knee, and from the Floor, and finishing with a Split Jerk. The focus on this should…

* New Products/Supplements..A Little Info HERE ** Tickets are on sale for the Holiday/Winter Party HERE *** Holiday Schedule HERE **** Paleo Challenge 2014 HERE 1) “CVCF 12 Days of Christmas”- AQAP: 1 Double-under x 10 2 Snatches 165/113 3 Muscle-ups 4 Front Squats 165/113 5 Hang Power Cleans 165/113 6 Chest-to-bar Pull-ups 7 Burpees 8 Toes-to-bar 9 Kettlebell Swings 88/70 10 Box Jumps 30/24 11 Handstand Push-ups 12 Clean and Jerks 165/113 This workout is performed exactly like the song. It is 12 rounds, you start with 1, then 2,1, then 3,2,1, and so on. Sub for Muscle-ups is 2x in Ring Dips or Push-ups (when it says Muscle-up this always refers to a Ring Muscle-up, don’t sub with a Bar Muscle-up, sub with a movement that is going to help you develop a Ring Muscle-up). Have fun, come prepared, and don’t scale too heavily, this is…

* New Products/Supplements..A Little Info HERE ** Tickets are on sale for the Holiday/Winter Party HERE *** Holiday Schedule HERE **** Paleo Challenge 2014 HERE WOD: 1) Snatch 1.1.1: Every 90 seconds for 8 sets This is 3 Snatches, with a drop and a reset in between each rep. Don’t take more than 10 seconds between reps. All reps should be full Squat. Start around 60% of your 1RM Snatch. 2) Clean 1.1.1 + 1 Jerk: Every 90 seconds for 8 sets This is 3 Cleans and 1 Jerk. Drop and rest between each Clean, after the 3rd Clean perform the Jerk. Don’t take more than 10 seconds between each rep. All Cleans are full Squat and the Jerk should be a Split Jerk. Start around 60% of your 1RM Clean and Jerk. 3) 10 minutes for Max Reps: Row For Calories w/Partner This is a partner workout. There is no prescribed…