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) 21 minute EMOTM:  1 – 40 seconds Ski/Bike/Row/Run 2 – 50ft Heavy Dog Sled Push 3 – 20 seconds/side Side Plank Work for hard but maintainable output on the machine. For the Sled Push, build as heavy as you can while moving unbroken. These should be around a 20 second hard effort. If side Planks are easy for you, scale up to…

*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 – 18:00 – Every 2:00 x 9 sets – Back Squat: Sets 1-3 – 7 Reps Sets 4-6 – 5 Reps Sets 7-9 – 3 Reps Start at a moderate load. Build as heavy as deemed fit. 1b) 18:00 – 21:00 – 3 minute AMRAP: 15 Banded Glute Bridge-ups 15 Banded Good Mornings Focus on position and activation, not speed. 2) 10 minute…

*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) 5 rounds for Max Reps: 1 minute Ski/Bike/Row/Run 1 minute Medball Squats 20/14 1 minute Ring Rows 1 minute Abmat Sit-ups 1 minute Squat Thrusts 1 minute Rest Partner up with a couple of people to save on floor space withe machines. No additional transition time between stations, one from the next to the next. Extra Work: 2) Belt Squat Machine: 5 minutes…

*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 Bench Press 2 – 10 Bent Over Supinated Dumbbell Rows 3 – 15 Box Jumps (Step Down) For the Bench Press warm-up to a moderate weight to start, and build the weight through the 7 sets to establish a heavy 5 for the day. Bent Over Rows perform with a fixed weight for all sets. Box…