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) Swim: A) Warm Up – 4 sets of: 50 Swim 50 Kick 30 Seconds Rest Between Sets B) Workout: 2 x 100m Swim (Rest :30) 2 x 100 Pull (Rest :30) 2 x 100m Swim (Rest :20) 2 x 100 Pull (Rest :20) Rest as needed between Warm-up and Workout. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*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 6 Warm-up to a moderately heavy to heavy weight. Perform all 4 sets at the same weight. Rest 2 minutes between sets. 2) Back Rack Split Stance Strict Press: 4 sets of 4/side Rest 2-3 minutes between sets. Perform all 4 reps in one stance, then switch to the other. Build as heavy as deemed fit. 3) Strict Chin-ups:…

*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 Muscle-up Work: A – 4 x 3 “Ring Banded” Muscle-ups Transitions (Perform these sitting on the ground) B – AMRAP: Strict Muscle-ups (Use the time domain that it took you to do 20 Strict Muscle-ups last week to get as many done in that time domain today) C) 5 x 5 Pause At Chest, False Grip Strict Pull-ups Rest…

*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: A – Work up to a Heavy Triple for the Day B – 3 sets of 3 @ 80-90% of the Day’s Heavy Triple Rest 2-3 minutes between sets. Build as heavy as deemed fit. 2) Front Rack Alternating Lunges: 5 sets of 8 Rest 2-3 minutes between sets. Work heavier than last week. 3) Hip Thrusts @ Tempo…

WOD: 1a) Strict Press: 4 sets of 8 Warm-up to a tough but manageable weight. Keep the weight flat for all 4 sets. Rest 90 seconds before hitting Part B. 1b) Wide Grip Strict Pull-up: 4 sets of 3 Warm-up to a working set. Goal is to build to a 3RM. Rest 90 seconds before hitting Part A. 2) Yoke Carry: 6 sets of 50ft Rest 2-3 minutes between sets. Build to a heavy unbroken set for the day. 3) 60 minute EMOTM: A – 60 seconds Single Unders B – 100ft Dual Kettlebell Front Rack Carry 70/53 C – 15/12 Calories Rower D – 30 second Hip Extension Hold @ Parallel E – 15/12 Calories C2 Bike For the Hip Extension Hold add load as deemed fit. Scale as needed. 4) 3 sets of: 8/side Tall Kneeling Landmine Press 8/side Pallof Press Hold + Walk Out +…