Category: Competition

*Anniversary Party @ CVCF is this Saturday, the 7th @ 5:00 PM. We hope to see lots of you there for an awesome time. WOD: Session A: 1a) 0:00 – 7:00 – Every 1:00 x 7 sets: 3 Snatch Push Press Warm-up as needed. Start around 40-50% of your 1RM. Build as heavy as deemed fit. Goal here is warm-up and positioning work, don’t push the weight to a point where the movement starts getting off. Barbell is taken from the floor. Focus on an aggressive, hard, lock-out. 1b) 7:00 – 14:00 – Every 1:00 x 7 sets: 2 Snatch Lift-offs + 1 Snatch Pull Work in the 50-70% range of your 1RM. Again use this as positioning and warm-up work. Goal here is to drill that first pull, and then follow through with the full pull at the end. This is time to…

*Anniversary Party @ CVCF is this Saturday, the 7th @ 5:00 PM. We hope to see lots of you there for an awesome time. **Monday, September 2nd is Labor Day…There will be one class at 9:00 AM. WOD: 1a) “Randy” – AQAP: 75 Power Snatches 75/55 Scale to Ball Slams if you are not comfortable Snatching yet. Directly Into 1b) “Loredo” – 6 rounds AQAP: 24 Air Squats 24 Push-ups 24 Alternating Lunges 400m Run For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*Monday, September 2nd is Labor Day…There will be one class at 9:00 AM. WOD: 1) “WZA 19.3” – 20 minute AMRAP: 3 rounds of “DT” @ 95/65 – Finished By 4:00 3 rounds of “DT” @ 135/95 – Finished By 8:00 3 rounds of “DT” @ 155/105 – Finished By 12:00 3 rounds of “DT” @ 185/135 – Finished By 16:00 Max Rounds/Reps of “DT” @ – 205/145 – Finished By 20:00 The times mark when you need to have the 3 rounds done by to be able to continue in the workout. Have fun, pace appropriately, don’t go out too hot. 2) 3 rounds AQAP: 600m Run 21 Dumbbell Front Squats 50/35 12 Strict Ring Dips Scale as needed. 3) Sled Drag: 400m @ Bodyweight Stimulus is constant movement. Scale loading as needed for desired stimulus. For results post detailed weights, reps, times, thoughts,…

*Monday, September 2nd is Labor Day…There will be one class at 9:00 AM. WOD: Session A: 1a) 0:00 – 7:00 – Every 1:00 x 7 sets: 3 Push Press Warm-up as needed. Start around 40-50% of your 1RM. Build as heavy as deemed fit. Goal here is warm-up and positioning work, don’t push the weight to a point where the movement starts getting off. Barbell is taken from the floor. 1b) 7:00 – 14:00 – Every 1:00 x 7 sets: 2 Clean High-Pulls Work in the 50-70% range of your 1RM. Again use this as positioning and warm-up work. Reset on the floor between reps, no touch and go. Build as heavy as deemed fit. 1c) 14:00 – 21:30 – Every 1:30 x 5 sets: 1 Clean and Jerk Start around 70% of your 1RM. Build heavy if you’re feeling good, and if not keep…

*WZA Online Qualifier Week 2 Live Announcement at CVCF, Wednesday August 28th…5:30 PM and 6:40 PM classes will be cancelled. Please come in cheer, have a drink, or jump in on the workout. **News at CVCF – Softgoods, Qualifiers and More…HERE Active Recovery: The goal should be as much as possible of the following below. Thanks to CrossFit Invictus for posting this. A. Aerobic Restoration 25-40 minutes of one of the following performed at 60-70% effort – easy, restorative pace: * Swim (this is my first choice, and if you have an ocean, even better) * Row (focus on mechanics, smooth and efficient with a very low stroke per minute pace) * AirDyne (keep the pace conversational and relaxed) * Cycling (get outdoors and enjoy the scenery as you ride) * Hike (nothing crazy here, find a nice easy slope and go for…