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: 1a) 0:00 – 14:00 – Every 2:00 x 7 sets: 20 seconds/side Single Arm Kettlebell Overhead Hold + 3-5 Strict Chin-ups Kettlebell Hold work as heavy as possible. Strict Chin-ups use assistance as needed, or add load as needed. 1b) 14:00 – 28:00 – Every 2:00 x 7 sets: 20 Piston Floor Press + 20 second Hollow Hold + 10 Bent Over Reverse Flys…

*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) Every 2:00 x 10 sets: Odd – 100ft D-Ball Carry + 250/225m Row Erg Even – 100ft Broad Jump + 500/450m Bike Erg Pick loading so you can move the D-Ball Carry Unbroken. Scale distances as needed you so you are getting 20-30 seconds rest each round. If it’s busy partner up with someone and share gear starting on opposing stations. 2) AQAP:…

*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 – Front 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: 10 Goblet Lateral Lunges 20 Superman Arch-Ups Not for speed, but for quality. If you can’t…

*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) 35 minute AMRAP: 300 Heavy Rope Single-unders 75 Dumbbell Box Step-Overs 25/15 @ 24/20 50 D-Ball Over the Shoulder 70/50 25/side Alternating Dumbbell Plank Rows 25/15 This is a long grinder/chipper. You should get through at least one round and then start making your way through another round. Approach with appropriate intensity and pacing. Plank Rows are a total of 50 reps,…