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: 1) Strict Ring Muscle-up Work: A – Establish a Heavy 50ft Unbroken Hand-Over-Hand Sled Pull B – 8 sets of 3 Negative Ring Muscle-ups C – 3 sets of 10-15 Wide Grip Lat Pull Downs Rest 90-120 seconds between sets on movements. Use a box to jump up to the support position for the Ring Muscle-up Negatives. Work as heavy as possible for…

*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) Every 1:00 x 10 sets: 2 Front Squats @ 60-75% Keep the weights on the light, to moderate side, make sure every set feels good. 2) Every 1:00 x 10 sets: 2 Sumo Stance Box Squats @ Just Above Parallel @ 50% of your 1RM Back Squat Keep things light and snappy. Keep the weight fixed for all 10 sets. Focus on getting…

*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: 4 sets of 4 Warm-up as needed. Build to a moderate to heavy set of 6 and then hit all 4 sets at that weight. Rest 2-3 minutes between sets. Reference last week for loading. 2) Weighted Strict Chin-up: Establish a 1RM Rest as needed between sets. No more than 5 attempts. 3) Yoke Carry: 4 sets of 75ft Rest 2-3 minutes…

*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) Every 2:00 x 5 sets: 10 Rope Rows + 2 Rope Climbs 15ft Scale as needed. 2) Supinated Bar Row Holds: 5 x 30 seconds Use either a barbell in the rack, or the adjustable Pull-up Bars. Setup a position you can hold your chest at the bar for 30 seconds unbroken. Rest 90 seconds between sets. 3) Every 1:00 x 10…

*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) Swim: A) Warm-Up 200m swim B) 2 rounds of: 50m Pull 50m Swim 50m Kick 50m Swim 25m Underwater Swim 2 Minutes Rest Between rounds on Part B. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE