Category: Move

*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) 22 minute AMRAP: 12 Ball Slams 40/30 23 Back Squats 45/35 12 Ring Rows Remembering a friend, member, and great athlete Bryant Chase today. The Holiday’s are a great time, and also one that’s super hard for many people. Let’s be thankful for everything we do have, and not dwell on the things we don’t. Extra Work: 2) Abmat Sit-ups w/Barbell Overhead: 4…

*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: 1a) 10 rounds AQAP: 2 Rope Sit-to-stand 8 Knees-up 12 Ball Slams 40/30 Directly into… 1b) 2 rounds AQAP: 20 Burpees 150 Heavy Rope Single-unders Extra Work: 2) Hollow Hold: Accumulate 3 minutes Keep track of time and attempts to compete. 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 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 – 5 Deadlifts 2 – 100ft D-Ball Bear Carry 3 – 10-15 Banded Good Mornings Warm-up as needed for the Deadlift. Build loading on the Deadlift each round as deemed fit. Keep weights/reps fixed for movements 2 and 3. 2) 4 rounds for Max Reps: 45 seconds Ski/Bike/Row/Run 15 seconds Rest 45 seconds Wall Balls 14/18 15 seconds Rest…

*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: 1a) 0:00 – 5:00 – Every 1:00 x 5 sets: 5-10 Tempo Push-ups (0-1-1) Pick a rep count you can maintain unbroken for all sets. 1b) 5:00 – 10:00 – Every 1:00 x 5 sets: 3-5 Tempo Ring/Bar/Rope Rows (2-2-2) You choose the tool to perform the Rows off of. Pick a rep count you can maintain unbroken for all sets. 1c) 10:00 – 25:00…