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 – 10:00 – Every 1:00 x 10 sets: 3-5 Strict Handstand Push-ups or Stink Bugs Pick a movement that you can perform along with a rep scheme that you can maintain for all 10 sets. You may scale by adding up to one Abmat for reduction in range of motion, but no more than that. If 5 Strict Handstand Push-ups is…

*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 4:00 x 5 sets: 2 minute Hard C2 Bike or Assault Bike + 50-100ft Slider Plank Drag + 30 second Wall Sit Pick Slider Plank Drag distance based on your personal capacity. For the Wall Sit make sure shins are vertical and hip is in line with the knee. We’re looking for around 30-45 seconds of Rest per round. 2) 9 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: 1a) 0:00 – 10:00 – Every 2:00 x 5 sets: 10 Back Squats Warm-up to a moderate load. Build as heavy as deemed fit. Focus on position and quality of movement over loading. 1b) 10:00 – 20:00 – Every 2:00 x 5 sets: 10 Dumbbell Stiff Leg Deadlifts @ Tempo (3-1-3) Focus should be positioning and activation over loading. Hold to the tempo, don’t…

WOD: 1) 5 rounds AQAP: 20 Wall Balls 14/8 20 Knee Push-ups 10 Single Arm Dumbbell Front Squats 35/25 10 Ring Rows Perform the Dumbbell Squats as 5 on each side. Extra Work: 2) Belt Squat Marching w/Dumbbells: 5 minutes Hold some light Dumbbells in your hands. You pick the loading for the Belt Squat Machine. Goal is 5 minutes with no breaks. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE  

*Comp Programming layout and thoughts for athletes moving forward HERE **For Thanksgiving Week please be aware of the following schedule changes… Wednesday, November 27th, 4:15, 5:30, and 6:40 PM Classes Cancelled (CVCF will close at 1:30 after the Noon Class) Thursday, November 28th, ONE CLASS ONLY @ 9:00 AM Friday, November 29th, 8:00 AM BURN CLASS ONLY, Open Gym from 9:00 AM – 6:00 PM WOD: 1) 21 minute EMOTM: 1 – 3 Deadlifts 2 – 5-10 Strict Chin-ups 3 – 20 Hip Thrusts For the Deadlift build to a heavy set of 3 for the day. Chin-ups use assistance, or add load as deemed fit. Pick a rep count you can maintain for all 7 sets. Hip Thrusts should be done just with bodyweight, focus on good positioning and contraction on this movement. 2) AQAP: 50/40 Calories C2 Bike 40 Kettlebell Shoulder-to-Overhead 26/18 40/30…