Category: Move

*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 3:00 x 7 sets: 10 Dumbbell Bench Press + 20 Ski Jumpers + 1 minute Hard Ski/Bike/Row/Run Picks a weight for the Bench Press that is difficult, but that you can maintain unbroken for all 7 sets. Focus on quick transitions to earn your rest at the end. Athletes should be getting 45-60 seconds of rest each round. 2) 10 minute EMOTM: 7 Knees-up Max Thrusters 45/35 Each minute starts with 7 Knees-up, in the remaining time left in the minute perform as many Thrusters as able. Scale quantity of gymnastics movements so you’re getting at least…

*For December please be aware of the following schedule changes for the holidays. Tuesday, December 24th there will be no evening classes. Last class of the day will be Noon with the gym closing around 1:30 PM. Wednesday, December 25th there will be one class at 9:00 AM. 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 1) CVCF 12 Days of Christmas – AQAP: 1 Heavy Rope Single-under x 10 2 Deadlifts 135/95 3 Dumbbell Devil’s Press 35/25 4 D-Ball Bear Squats 70/50 5 D-Ball Over the Shoulder 70/50 6 Ring Rows 7 Burpees 8 Knees-up 9 Kettlebell Swings 35/26 10 Box Jumps 24/20 11 Push-ups 12 Dumbbell Clean and Jerks 35/25 For results post detailed weights, reps, times, thoughts,…

*For December please be aware of the following schedule changes for the holidays. Tuesday, December 24th there will be no evening classes. Last class of the day will be Noon with the gym closing around 1:30 PM. Wednesday, December 25th there will be one class at 9:00 AM. 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 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…

*For December please be aware of the following schedule changes for the holidays. Tuesday, December 24th there will be no evening classes. Last class of the day will be Noon with the gym closing around 1:30 PM. Wednesday, December 25th there will be one class at 9:00 AM. 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) 21 minute EMOTM: 1 – 50ft Dumbbell Farmers Walking Lunge 2 – 7/side Single Arm Dumbbell Push Press 3 – 10-20 Abmat Sit-ups Pick output you can maintain or build upon each round. Make sure you load appropriately/heavy enough for the Push Press. 2) Every 2:00 x 5 sets: 15 Deadlifts 115/75 15/12 Calories Ski/Bike/Row/Run Hit these at hard, but maintainable efforts. Extra…