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) Bench Press: 4 sets of 4 Rest 2-3 minutes between sets. Build to a tough load for the day, then perform all 4 sets at the same weight. Reference last week for loading. 2) Back Rack Press from Split Jerk Stance: 3 sets of 5/side Rest 2-3 minutes between sets. Reference last week for loading. Build as heavy as deemed fit. 3) Strict Chest-to-bar…

*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) Strict Ring Muscle-Up Work: A) 5 x 3 Ring Banded Muscle-ups Transitions -Perform these sitting on the ground B) “AQAP” 9-7-5 Strict Ring Muscle-ups -In between perform 100 Heavy Rope Single Unders C) 5 x 5 Pause, False Grip Ring Rows Scale pieces as needed. Rest 90-120 seconds between sets on parts A and B. 2) Ring Support Holds: 5…

*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: 1a) 0:00 – 18:00 – Every 2:00 x 9 sets – Front Squat: Sets 1-3 – 5 @ 60-70% Sets 4-6 – 3 @ 70-80% Sets 7-9 – 1 @ 80-90% Start at a moderate load. Build as heavy as deemed fit. 2) Front Rack Lunges: 5 sets of 6 Rest 2-3 minutes between sets. Alternate legs each rep. Reference last…

*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 6 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 Pull-up: Establish a 2RM Rest as needed between sets. No more than 5 attempts. 3) Yoke Carry: 6 sets of 25ft 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 1:00 x 10 sets: 1 Power Clean from Blocks (Just Above the Knee) + 2 Split Jerk Work at loading that allows you to keep things snappy and clean. 2) Dead-Stop Front Squat w/Bands: 5 sets of 4 Rest 2-3 minutes between sets. Build as heavy as deemed fit. Guys Blue bands, Ladies Red bands. 3) Deficit Clean Grip Deadlift:…