Category: Competition

*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) Back Squat: 3 sets of 10 @ 60-70% Rest 2-3 minutes between sets. Pick a loading and stick with it, you’ll be making use of this loading for the next few weeks. Weight should be tough, but not crushing and definitely not a max. 2) Front Squat – Every 2:00 x 9 sets: 5-3-1-5-3-1-5-3-1 Pick weights for each respective rep scheme…

*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: 1) Strict Press: Establish a Heavy Double for the Day Rest 2-3 minutes between sets. Heavy, not a max effort. 2) 40 Minute EMOTM: A – 50′ Heavy Reverse Sled Drag B – 20/15 Cals Bike Erg C – 50′ Single Arm DB Farmers Carry, Right & Left 100/70 D – 15/12 Cals Ski Erg E – 10 D-Ball Squats 150/100 Scale movements…

*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: 1) Rope Climb: 20 for time @ 15ft Focus on pacing and consistent rest between climbs. 2) Every 1:00 x 10 sets: Power Clean + Push Jerk + Split Jerk Keep loading at so that lifts are clean and snappy. 3) Dead-Stop Front Squat w/Bands: 5 sets of 2 Rest 2-3 minutes between sets. Build as heavy as deemed fit. Guys Blue bands, Ladies…

*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: 1) Bench Press: Establish a Tough Double for the Day Rest 2-3 minutes between sets. Don’t build to a max effort, just something tough. 2) 5 sets of: 5 Bamboo Behind the Neck Strict Press + 10 Pause EZ Bar Supinated Grip Rows Load as deemed fit. Rest 90-120 seconds after the super set. 3) L-Sit Hold: 4 x 20 seconds + 10 Flutter…