Category: Move

*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: 1a) 0:00 – 12:00 – Every 2:00 x 6 sets:  3 Pause Front Squats + 6 Front Squats Warm-up as needed. Start with a moderate amount of weight. Pause in the bottom for 2-3 seconds each rep for the first 3 reps, and then finish out the last 6 reps at normal tempo. Build as heavy as deemed fit. 1b) 13:00 – 21:00 – Every 1:00 x 8 sets: 2-3/side Single Leg Kettlebell Romanian Deadlift to Reverse Lunge Perform the 2-3 reps…

*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) 5 rounds AQAP: 100 Heavy Rope Single-unders 25 Dumbbell Box Step-Overs 25/15 @ 24/20 15 Push-ups Scale as needed. Extra Work: 2) Medball Russian Twists: 6 x :20 ON/:40 OFF Max Reps. Focus on holding a nice piked position, feet pointed, knees straight. For results post detailed weights, reps, times, thoughts, etc. for all work completed 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; 1 – 5 Deadlifts 2 – 10 Box Jumps + 10 Russian Swings Deadlifts start at a moderate weight and build as heavy as deemed fit. Box Jumps and Swings keep the height/weight fixed and use this to focus on Box Jump speed and posterior engagement on the Swing. 2) AQAP: 30 Ring Rows 50 Front Squats 45/35 1000m Row or Ski Extra Work: 3) Handstand: 10 minutes Practice Spend this time working on getting comfortable upside down. Could be against a wall, stink bug, or…

*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 – 9:00 – 9 minute EMOTM: 1 – 5/side Single Arm Dumbbell Z-Press 2 – 5/side Single Arm Dumbbell Upright Row 3 – 20-30 Banded Glute Bridge-ups Pick loads that are moderate that you can maintain. Use this as warm-up and activation work. 1b) 9:00 – 21:00 – Every 2:00 x 6 sets: 5 Pause Dumbbell Bench Press + 20 Bent Over Reverse Dumbbell Flys Bench Press build as heavy as deemed fit. Pause at the chest for 2-3 seconds each rep. For Bent Over Reverse Flys…