Category: Competition

*For December please be aware of the following schedule changes for the holidays. Tuesday December 31st there be will be no evening classes. Last class of the day will be Noon with the gym closing around 1:30 PM Wednesday, January 1st CVCF will be CLOSED WOD: Session A: 1) Back Squat: 5 sets of 10 Rest 2-3 minutes between sets. Use the same exact loading you used last Monday. 2) Front Squat – Every 2:00 x 6 sets: 5-3-1-5-3-1 Use the same exact loading as last week or add 5-10lbs across the board depending on how difficult last weeks efforts were. 3) 4 rounds AQAP: 75 Double-unders 30 Pistol Squats Focus on being smooth and breathing through the movements. Scale as needed. 4) Dumbbell Front Rack Walking Lunges: 6 x 50ft Rest 2-3 minutes between sets. Establish a max unbroken loading for the day. Session B: 1) Row:…

*For December please be aware of the following schedule changes for the holidays. Tuesday December 31st there be will be no evening classes. Last class of the day will be Noon with the gym closing around 1:30 PM Wednesday, January 1st CVCF will be CLOSED WOD: 1) Push Press: 3 sets of 7 Build to a heavy 7 for the day. Rest 2-3 minutes between sets. 2) 4 rounds AQAP: 7 Deadlift 135/95 7 Hang Power Clean 135/95 7 Shoulder-to-Overhead 135/95 7 Bar Facing Burpees Scale as needed. 3) 4 rounds of: 8 Sandbag Over Box 200/150 @ 48″ 50ft Kettlebell Farmers Carry 200/124 Rest 3 minutes between rounds. 4) 4 sets of: A – 10/side Single Arm Dumbbell Bench Press + Dumbbell Support B – 10/side Half Kneeling Landmine Press For the Bench Press hold one Dumbbell in the support position, while pressing with the other…

*For December please be aware of the following schedule changes for the holidays. Tuesday December 31st there be will be no evening classes. Last class of the day will be Noon with the gym closing around 1:30 PM Wednesday, January 1st CVCF will be CLOSED WOD: Session A: 1) Bottoms-up Overhead Squat: 5 sets of 5 Rest 2-3 minutes between sets. Build to a challenging weight, then perform 5 total sets at that weight. Do not come out of the squat in the bottom as you reset/de-load between each repetition. Stay put. 2) 2 sets of: 3 Depth Jump + Vertical Leap 3 Tall Power Cleans 3 Tall Jerks 20 second Freestanding Handstand Hold Use this was position and priming work for your lifting. Not for time, for quality. 3) Establish a Heavy Complex for the Day: 1 Clean + 1 Front Squat + 1 Clean…

*For December please be aware of the following schedule changes for the holidays. Tuesday, December 24th there will be no evening classes. Last class of the day will be Noon with the gym closing around 1:30 PM. Wednesday, December 25th there will be one class at 9:00 AM. Tuesday December 31st there be will be no evening classes. Last class of the day will be Noon with the gym closing around 1:30 PM Wednesday, January 1st CVCF will be CLOSED WOD: Session A: 1) 2 sets of: 3 Depth Jumps 3 Tall Power Snatch 3 Snatch Drops 50ft Snatch Grip Bamboo Bar Overhead Carry Use this as skill/warm-up work. Keep it light. 2) Snatch: Establish a Heavy Triple for the Day This should be done as drop and reset. All reps full Squat. No more than 10 seconds between lifts. No more than 1 miss….