Category: Move

* Mark your calendars. CVCF Annual Holiday party is Saturday, January 28th, at Foam Brewery. Tickets can be purchased HERE. WOD: 1) 4 rounds AQAP: 10 Burpees 20 Ring Rows 30 Kettlebell Swings 35/26 40 Goblet Box Step-ups 35/26 @ 24/20 Extra Work: 2) Dumbbell Romanian Deadlifts: 3 sets of 20 Rest 90-120 seconds between sets. Heavy as possible, focus on positioning. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

* Mark your calendars. CVCF Annual Holiday party is Saturday, January 28th, at Foam Brewery. Tickets can be purchased HERE. WOD: 1) Pause Front Squat: 3 Reps Every 2:00 x 5 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Pause for 3 seconds in the bottom of the Squat. 2) Front Squat: 10 Reps Every 3:00 x 3 sets This should be done as a continuation of your Pause Front Squats starting at 10:00 on the clock. Build as heavy as deemed fit. 3) 3 rounds AQAP: 500m Row/400m Ski/1000m Assault Bike 21 Push-ups 15 D-Ball Over the Shoulder 70/50 You choose the machine you want to work on. Extra Work: 4) Band Pull-aparts: 100 not for time Switch between over and underhand every 10 reps. Focus on positioning and activation, not speed. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

* Mark your calendars. CVCF Annual Holiday party is Saturday, January 28th, at Foam Brewery. Tickets can be purchased HERE. WOD: 1) 40 minute EMOTM: Movement 1 – Monostructural Conditioning Movement 2 – Gymnastics/Skill Movement 3 – Non-Monostructural Conditioning Movement 4 – Barbell Movement 1 – Monstructural Conditoining – Row, Assault Bike, Ski Erg, Run, or Burpees. Double-unders are not an option. Pick a Distance or Caloric output that leaves you with about 40-50 seconds of work on each round. Movement 2 – Gymnastics/Skill – Push-ups, Pull-ups, Toes-to-bar, Handstand Walks, Double-unders, Muscle-ups, etc. This should be up to about 10-20 seconds of work (30 seconds if you’re working Double-unders). Movement 3 – Non-Monstructural Conditioning – Wall Balls, Box Jumps, Ball Slams, Kettlebell Swings, lightweight/higher rep Barbell work Thrusters, Cleans, Snatches, STOH, etc, Sled Drag, Farmers Carry, Battle Ropes. This should be approximately 20-30 seconds worth of work. Movement…

* This Wednesday, the 11th Jade, Dani, and Laura will be heading to Miami for Wodapalooza. The rest of the coaching staff has kindly worked to change their schedules to allow us to leave, and to keep every class on as scheduled. Please be mindful that the gym will be Open for classes, not for you to come in and train at your leisure. Please be respectful of all the coaches times, and also of our gym policies, if a coach is not at the gym (the doors might be open because of Fit2Perform) you CAN NOT train. ** Mark your calendars. CVCF Annual Holiday party is Saturday, January 28th, at Foam Brewery. Tickets can be purchased HERE. WOD: 1) 14 minute EMOTM: Odd – 3 Bench Press Even – 3/side Kneeling Dumbbell Split Press Start around 60-70% of your 1RM Bench Press and build as deemed fit. Work with a moderate load…

* This Wednesday, the 11th Jade, Dani, and Laura will be heading to Miami for Wodapalooza. The rest of the coaching staff has kindly worked to change their schedules to allow us to leave, and to keep every class on as scheduled. Please be mindful that the gym will be Open for classes, not for you to come in and train at your leisure. Please be respectful of all the coaches times, and also of our gym policies, if a coach is not at the gym (the doors might be open because of Fit2Perform) you CAN NOT train. ** CrossFit Kids will be cancelled Saturday, the 14th. *** Mark your calendars. CVCF Annual Holiday party is Saturday, January 28th, at Foam Brewery. Tickets can be purchased HERE. WOD: 1) 20 minute EMOTM: Odd – 3 Sumo Stance Deadlifts Even – 5/side Single Arm Kettlebell Upright Rows Reference last week for loading for your Deadlift….