Category: events

Memorial Day week is just around the corner, with the weekend following being the North East Regionals. We will have an abbreviated schedule for the week, please be mindful of what classes are cancelled.  This also marks Hero Week for us, where we recognize those who have served or are serving our country by programming in a Hero WOD Monday through Saturday. We hope to see lots of your in to train hard and pour it out for those who have served our country (the Wendler Strength program will run Tuesday, Wednesday, Friday, this week). Monday 5/26 – One (1) class only @ 9 AM Tuesday 5/27- Thursday 5/29 – Classes as Normal Friday 5/30 – Noon Class is Cancelled Saturday 5/31 – 10:30 AM Class Cancelled + 9:15 AM Kids Class Cancelled Sunday 6/1 – Closed  

Today marks the 4th week of our Wendler strength program. It has been awesome to see so many people interested in dedicating specific time to their strength and making sure they get in Monday, Wednesday, and Friday when we follow this for our strength work. Our 4th week is a de-load week, so rest easy, no maxing out reps this week. As I stated when we started this 3 weeks ago, we will be going through at least 3 cycles of this program, 12 weeks, and possibly 4 cycles so 16 weeks. Strength takes time to build, hence the term “old man strength,” it doesn’t come in just a few weeks, and by sticking to a program for and extended period of time, and hitting it hard we should see some gains from all of you in the 3 lifts we are attacking….

One of our members, Karla, is currently working for Vermont Artisan Foods/Graze CSA. We spoke about doing a drop-off at CVCF and I figured that given our healthy eating habits among the gym, and convenient location as many of you are here 5 days/week it would work out well. Karla was able to get us a discount. Check out the information below, if you are interested in signing up follow the directions to do so. Use Promo Code CROSSFIT (use all caps) – This will get you a $39 discount (1 week free) You can sign-up HERE A FAQ can be downloaded HERE to answer some questions you might have. Graze Recipes for the given weeks drop-off HERE

Whether your’e coming to Regionals or going to be yelling at the computer at home, we’d love to see you doing it in a CVCF Regionals T-shirt. Every year we do a one off, custom T-shirt. This year will be no different. If you want one you will have to pre-order, i.e. pay in advance. You can do so either in the gym, or order it through Mindbody at the link HERE. These are the same shirts we always print on so consistency in sizing and material will be the same. Orders need to be placed by end of day this Friday, 5/16.

As summer comes along we are going to be diving into a new Strength Program. Throughout the year we go through different cycles focusing on strengthening specific lifts or specific areas of the body. The last month we have been testing a number of movements to see where we are on many of the lifts. Starting next Monday we will be diving into the Wendler 5-3-1 strength program. This program was used a few years ago with a lot of success, and because of that it is something we are going to bring back. This is an especially effective program for the novice lifter. We will be putting a Powerlifting emphasis on the program hitting the Back Squat, Bench Press and Deadlift. Overhead work will be kept to Met-con’s mainly, and by Benching we’ll be able to give your shoulders a break which…