Category: Move

*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: 1a) 0:00 – 10:00 – Max Reps: 2 minutes Burpee Box Jumps 24/20 2 minutes Knees-up 2 minutes Dumbbell Front Rack Box Step-ups 25/15 @ 24/20 2 minutes Air Squats 2 minutes Dumbbell Push Press 25/15 Max Reps at each station. Scale movements/loading as needed. 1b) 10:00 – 15:00 – Active Recovery 5 minutes Machine Keep yourself moving but work to get your heart rate down and get yourself recovered for the next piece. 1c) 15:00 – 25:00 – Max Reps: 2 minutes Dumbbell Push Press 25/15 2 minutes Air…

*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 – 10 Double Kettlebell Deadlifts + 50ft Farmers Carry 2 – 5-10 Strict Chin-ups 3 – 20 seconds Banded Bent Over Row Hold Pick efforts that you’ll be able to maintain through the course of these sets. Ideally working as heavy as possible on the Deadlift and Carry. For the Bent Over Row hold, set a pair of pins at the bottom of the Pull-up rig, pull the appropriate size band across dependent on how much resistance you need. Grab the band, establish…

*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: 1a) 0:00 – 15:00 – Every 1:30 x 10 sets: 5 Prone Snow Angels + 5 Dumbbell/Plate Cuban Presses + 5/side Abmat Sit-up + w/Single Arm Dumbbell Support Overhead Shoulder health work. Goal is not loading, but activation and quality of movement. 1b) 15:00 – 23:00 – Every 2:00 x 4 sets: 15 Kettlebell Swings 35/26 + 5 Push Press Goal is to build to a heavy 5 Rep Push Press for the day. Hit the Swings first, rest as needed before performing the Barbell Complex. 1c) 23:00 – 33:00…

*Week 5 Intramural Score Submissions 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) 20 minute EMOTM: Odd – 30 seconds Hard Ski Erg Even – 30 seconds Hard Bike Erg – Standing If it’s busy, partner up with some and share machines. Hit these at paces that are hard, but maintainable. Try and match your calories/meters each round on each respective machine. 2) Every 5:00 x 2 sets: 125 Heavy Rope Single-unders 30 Ring Rows 30 Alternating Dumbbell Hang Power Snatch 35/25 30 Push-ups Scale as needed so you get around 1 minute rest the…