Category: Move

*The State of CVCF 2020 Address HERE WOD: 1) 21 minute EMOTM: 1 – 10 Dumbbell Floor Press 2 – 3-6 Strict Chin-ups 3 – 5 Deadlifts Pick reps/loads you can maintain or build upon for the Floor Press and Chin-up. Deadlifts you should be building through the 7 sets to establish a heavy 5 for the day. 2) 9 minute AMRAP: 6 Ball Slams 40/30 12 Knees-up 24 Heavy Rope Single-unders Extra Work: 3) Ring Dip Support: 10 minutes Practice Spend time working on getting into the support position on the rings. 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 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) Every 2:00 x 10 sets: Odd – 1 minute Hard Ski or Row + 50ft Crab Walk Even – 1 minute Hard Ski or Row + 50-100ft Slider Plank Drag Work for hard, but maintainable efforts on the Ski/Row. Either pick a machine and stick with it, or partner with someone and flip-flop machines each round. 2) AQAP: 30-25-20-15-10-5 Box Jump Overs 24/20 5-10-15-20-25-30 Kettlebell Deadlifts 70/53 Scale as needed. Extra Work: 3) Ring-To-Chest Hold: 4 x 45 seconds Pick a position you can maintain the hold and good positioning through the entire body for the whole 45 seconds…

*For December please be aware of the following schedule changes for the holidays. 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: 1a) 0:00 – 8:00 – Every 2:00 x 4 sets: 5/side Front Rack Lateral Box Step-ups Focus on positioning and movement over load. Box height should put your knee and hip in line. Perform all 5 reps on 1 side, then switch to the other. 1b) 8:00 – 16:00 – Every 2:00 x 4 sets: 6/side Dumbbell Farmers Split Squat Perform all reps on 1 side before switching to the other. Build as heavy as deemed fit. 1c) 16:00 – 20:00 – Every 1:00 x 4 sets: 20-30 second Hollow Hold Don’t go max effort. Goal is to hit a…

*For December please be aware of the following schedule changes for the holidays. 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) 5 rounds – 5 minute AMRAP – 1 minute Rest: 21 Ball Slams 40/30 15/side Single Arm Dumbbell Plank Rows 35/25 9/side Single Arm Dumbbell Push Press 35/25 Max Burpee Box Jumps 24/20 Each 5 minute AMRAP you start from scratch. For the Dumbbells Rows perform all 15 on 1 side, then switch arms, same goes for the Push Press. Scale as needed. Extra Work: 2) Dog Sled Push: 8 x 100ft Rest 90 seconds between sets. Heavy as possible. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE