Category: Competition

*For Thanksgiving Week please be aware of the following schedule changes… Wednesday, November 27th, 4:15, 5:30, and 6:40 PM Classes Cancelled (CVCF will close at 1:30 after the Noon Class) Thursday, November 28th, ONE CLASS ONLY @ 9:00 AM Friday, November 29th, 8:00 AM BURN CLASS ONLY, Open Gym from 9:00 AM – 6:00 PM WOD: 1a) 0:00 – 12:00 – Every 2:00 x 6 sets: 4 Pause 1+1/4 Back Squats Warm-up as needed. Start with a moderate amount of weight. This drill will be very tough if you hold the pauses for a full 1-2 seconds at each position. For each rep Pause in the Bottom on the descent of the rep, come back up just past parallel and pause, then back to the bottom and pause, and finally stand-up tall to finish. 1b) 13:00 – 21:00 – Every 2:00 x 4 sets:…

*For Thanksgiving Week please be aware of the following schedule changes… Wednesday, November 27th, 4:15, 5:30, and 6:40 PM Classes Cancelled (CVCF will close at 1:30 after the Noon Class) Thursday, November 28th, ONE CLASS ONLY @ 9:00 AM Friday, November 29th, 8:00 AM BURN CLASS ONLY, Open Gym from 9:00 AM – 6:00 PM WOD: 1a) 0:00 – 9:00 – Every 1:30 x 6 sets: 2 High Catch Box Jump, Step Down + 2 Clean Deadlifts + 2 Hang Muscle Clean + 2 Tall Jerks Use this as extended warm-up and positioning work. The goal for the Box Jump is to land standing as high as possible to really focus on your jump and not just picking your legs up to catch in a squat position. Build loading as deemed fit through each round. 1b) 10:00 – 20:30 – Every 1:30 x 7 sets:…

*For Thanksgiving Week please be aware of the following schedule changes… Wednesday, November 27th, 4:15, 5:30, and 6:40 PM Classes Cancelled (CVCF will close at 1:30 after the Noon Class) Thursday, November 28th, ONE CLASS ONLY @ 9:00 AM Friday, November 29th, 8:00 AM BURN CLASS ONLY, Open Gym from 9:00 AM – 6:00 PM WOD: 1) Safety Bar Squat (Tempo 3.3.3): 5 sets of 3 Rest 2-3 minutes between sets. Focus on tempo over loading. 2) 40 Minute EMOTM: 1- 10 Alternating Dumbbell Front Rack Box Step-ups @ 24/20 2- 15/10 Cals Row 3- 50′ Double Dumbbell Overhead Walking Lunge 4- 1-3 Strict Ring Muscle-ups 5- 100′ DB Farmers Carry 6- 15/10 Cals Assault Bike 7- 5 Pause, Supinated, Single Arm Bar Rows 8- :20 Seconds Star Plank Hold Right, Left Use loads that allow you to work through this at a semi-conversational…

*Comp Athletes you are de-loading for a couple of weeks. The Open just ended, if you are actually serious about competing there is absolutely no reason for you to be lifting heavy or met-coning hard right now…you should have just crushed yourself the last 5 weeks. We will be rolling some info out about our schedule and programming layout for the coming year in the coming weeks. **For Thanksgiving Week please be aware of the following schedule changes… Wednesday, November 27th, 4:15, 5:30, and 6:40 PM Classes Cancelled (CVCF will close at 1:30 after the Noon Class) Thursday, November 28th, ONE CLASS ONLY @ 9:00 AM Friday, November 29th, 8:00 AM BURN CLASS ONLY, Open Gym from 9:00 AM – 6:00 PM WOD: 1) 3 sets of: 5 Prone Snow Angels + 5 Dumbbell/Plate Cuban Presses + Shoulder health work. Goal is not loading,…