Category: Move

*Please be aware this Friday Jade and Dani are leaving for the Games for 10 days. Thankfully all of our other coaches have worked to adjust their schedules to help keep all of the classes running while Jade and Dani are gone. However, please be mindful, that because of the limited staffing the gym will only be open during class times, please do not show-up in between classes, i.e. the middle of the day to train on your own time as the building will likely be closed down. WOD: 1a) 0:00 – 12:00 – Every 2:00 x 6 sets: 200m Run + 5/side Kneeling Split Single Arm Dumbbell Press Pick a weight you can maintain for all 6 sets. 1b) 12:00 – 28:00 – Every 4:00 x 4 sets: 400m Run + 10 Renegade Rows 25/15 One Renegade Row is a Push-up and Dumbbell…

*Please be aware this Friday Jade and Dani are leaving for the Games for 10 days. Thankfully all of our other coaches have worked to adjust their schedules to help keep all of the classes running while Jade and Dani are gone. However, please be mindful, that because of the limited staffing the gym will only be open during class times, please do not show-up in between classes, i.e. the middle of the day to train on your own time as the building will likely be closed down. WOD: 1) Every 3:00 x 7 sets: 10 Deadlifts + 15 Box Jumps +  30 second Front Plank Hold or Hollow Hold Start at a moderate weight for the Deadlift. Perform the reps as Touch-and-Go. Build loading as desired. Box Height and Plank/Hollow time should remain fixed for all 7 sets. 2) 5 rounds of –…

WOD: 1) Back Squat: 6-6-4-4-4 Every 2:30 Warm-up as needed. Build as heavy as deemed fit. Reference last week for loading. 2) Front Rack Reverse Lunges: 8/side Every 2:30 Warm-up as needed. Build as heavy as deemed fit. Reference 6/25/18 for loading. 3) 9 minute Up Ladder: 3 Kettlebell Hang High-Pulls 53/35 3 Burpees Extra Work: 4) Single Leg Kettlebell Deadlift: 3 sets of 20/side Rest 90-120 seconds between sets. Focus on positioning over load. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*As many of you already know one of our members Eric Rozendaal passed away earlier this week due to a heart attack. An amazing guy, full of life, love, and happiness that we lost too soon. We’ll be doing a workout in his memory next Saturday, the 21st. You can read more about him HERE. *****NOTE NATE HAS CHANGED LOCATION TO BURLINGTON BEER COMPANY BECAUSE OF THE BREWFEST***** **Coach Nate will be taking off early August. He wanted us to drop this note up for everyone on the website. “As much as I have enjoyed the last six years being a part of the CVCF community, it is time for a change in scenery. I initially joined in 2011, and have met some of the best people in my life at the gym. I have participated in multiple competitions, seminars, and lifestyle changes. Jade allowed…

*As many of you already know one of our members Eric Rozendaal passed away earlier this week due to a heart attack. An amazing guy, full of life, love, and happiness that we lost too soon. We’ll be doing a workout in his memory next Saturday, the 21st. You can read more about him HERE. **Coach Nate will be taking off early August. He wanted us to drop this note up for everyone on the website. “As much as I have enjoyed the last six years being a part of the CVCF community, it is time for a change in scenery. I initially joined in 2011, and have met some of the best people in my life at the gym. I have participated in multiple competitions, seminars, and lifestyle changes. Jade allowed me the opportunity to begin coaching all you wonderful people in 2012….