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: 1) Tall Split Jerk: 4 sets of 2/side Rest 90-120 seconds between sets. Hold catch position for 2 seconds on each rep before recovering. Focus on position and speed over loading. 2) Every 2:00 x 5 sets: 1 Back Rack Split Jerk + 2 Front Rack Split Jerks Warm-up as needed. Build as heavy as deemed fit. Use blocks or bring it back to the rack depending what you feel you need to work on more. 3) 20 minute AMRAP: 20/15 Calorie Ski Erg 50ft Walking Lunges 15/10 Calorie Assault…

*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 – 5:00 – Every 1:00 x 5 sets: 1 Snatch Lift-Off Below the Knee + 1 Snatch Lift-Off Above the Knee + 1 Muscle Snatch + 1 Snatch Push Press Warm-up as needed. Pause on the Lift-Offs for 2-3 seconds at the designated position each rep. You should be able to start with heavier loading than weeks past. Reset on the floor between each rep that originates on the floor, no Touch-and-Go. 1b) 5:00 – 10:00 – Every 1:00 x 5 sets: 1 Snatch Lift-Off Below the…

*Week 4 Intramural Open Score Submissions HERE…Due Monday @ 8:00 PM WOD: 1) Muscle Clean: 7 sets of 1.1.1 Rest 90-120 seconds between sets. Build to an 80-90% effort for the day. Drop and reset between each reap. 2) Every 2:00 x 5 sets: 3 Pause Front Squats + Warm-up as needed. Pause in the bottom of the Squat for 2-3 seconds on each of the first 2 reps. 3) Every 2:00 x 5 sets: 3 Pause Back Squats + Warm-up as needed. Pause in the bottom of the Squat for 2-3 seconds on each of the first 2 reps. 4) 3 sets of: 5/side Double Kettlebell Front Rack Bulgarian Split Squat + 20 second/side Static Lunge Hold Rest 90-120 seconds between sets. Focus on quality and activation, not speed. 5) Suitcase KB/DB Farmers Carry: 4 sets of 100ft/side Rest 60 seconds between sides. Heavy…

WOD: 1) “Open 20.4″ – 20 minute AMRAP: 30 Box Jumps 24/20 15 Clean and Jerks 95/65 30 Box Jumps 24/20 15 Clean and Jerks 135/85 30 Box Jumps 24/20 10 Clean and Jerks 185/115 30 Alternating Pistol Squats 10 Clean and Jerks 225/145 30 Alternating Pistol Squats 5 Clean and Jerks 275/175 30 Alternating Pistol squats 5 Clean and Jerks 315/205 For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

WOD: 1a) 0:00 – 3:00 – Every :45 x 4 sets: 2 Clean Pull + 2 Clean Hip Jump + 2 Tall Power Clean Keep it light. Use this as warm-up and positional work. 1b) 3:00 – 6:00 – Every :45 x 4 sets: 2 Clean Pull + 2 Clean Hip Jump + 2 Tall Power Clean Keep it light. Use this as warm-up and positional work. 1c) 7:00 – 17:00 – Every 1:15 x 8 sets: Clean Pull + Low Hang Power Clean + Tempo Front Squat + Low Hang Clean + Tempo Front Squat Start to build loading to a heavy complex for the day through these 8 sets. 2) Banded Speed Squats – Every 1:00s x 10 sets: 2 @ 50% + Band Tension Use a light to moderate amount of band tension, something you can drive through and move fast. Keep the weight…