Category: Move

* 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 – 5 Sumo Stance Deadlifts Even – 5/side Single Arm Dumbbell Rows Start at a moderate weight for the Deadlifts and add…

* 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) Back Squat: Every 2:00 x 9 sets Sets 1 through 3 – 5 Reps Sets 4 through 6 – 3 Reps Sets 7 through 9…

* Due to our continued construction CrossFit Kids class will be cancelled today, the 1/7/17 ** Mark your calendars. CVCF Annual Holiday party is Saturday, January 28th, at Foam Brewery. Tickets can be purchased HERE. WOD: 1) 20 minute Up Ladder: 2 Rope Sit-to-stand 5 Deadlifts 115/75 10 Push-ups Workout is performed 2+5+10, 4+10+20, 6+15+30, and so on until 20 minutes is up. Extra Work: 2) Single Arm Dumbbell Rows: 4 sets of 10/side Rest 90-120 seconds between sets. Heavy as possible. Keep it strict. 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) Back Rack Front Foot Elevated Reverse Lunge: 5/side Every 2:00 x 5 sets Warm-up as needed. Reference 12/9/16 for loading. Perform all 5 reps on one leg before switching to the other. Use a 2-4″ elevation. If this is too difficult stick with just a normal Reverse Lunge. 2) Russian Kettlebell Swings: 20 Reps Every 2:00 x 5 sets Perform this as a continuation of your Lunges, starting at 10:00 on the clock. Load as heavy as possible. 3) 12 minute AMRAP: 20 Abmat Sit-ups 15 Shoulder-to-Overhead 45/35 10 Box Jump Overs 24/20 Extra Work: 4) Double-unders: 10 minutes Practice Goal should be to work to 100 Unbroken reps. 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…