Category: Move

* Mark your calendars. CVCF Annual Holiday party is Saturday, January 28th, at Foam Brewery. Tickets can be purchased HERE. WOD: 1) 1 Strict Press + 2 Push Press: Every 1:30 x 8 sets Warm-up as needed. Start around 70% of your 1RM Press. Build as heavy as deemed fit. 2a) 5 minute AMRAP: 50 Wall Balls 14/8 20 Ball Slams 40/30 Max Ring Rows Rest 3 minutes 2b) 5 minute AMRAP: 35 Wall Balls 14/8 20 Ball Slams 40/30 Max Ring Rows Rest 3 minutes 2c) 5 minute AMRAP: 20 Wall Balls 14/8 20 Ball Slams 40/30 Max Ring Rows Extra Work: 3) Abmat Sit-ups: 100 for time Keep track of time and attempts to complete. 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 will go on sale the 1st of the year. WOD: 1) Every 1:30 x 14 sets: Odd – 3 Deadlifts Even – 10-20 Calories Assault Bike Warm-up as needed. Start at around 60-70% of your 1RM. Climb each set, and establish a 3RM for the day on the Deadlift. Reference last week for loading. 2) 7 minute AMRAP: 10 Burpees 10 D-Ball Over the Shoulder 70/50 Extra Work: 3) Superman Hollow Kips: 10 minute EMOTM Pick a rep count you can maintain for all 10 sets. If you don’t have this yet, focus on just doing a timed, active hollow hold each minute. 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 will go on sale the 1st of the year. WOD: 1) 1 Front Squat + 2 Back Squats: Every 2:30 x 7 sets Warm-up as needed. Start around 70% of your 1RM. Build as heavy as deemed fit. Make sure the transition between Front and Back Squat are as quick as possible. 2) 4 rounds for Max Reps: 40 seconds Row for Calories 20 seconds Rest 40 seconds Air Squats 20 seconds Rest 40 seconds Single-unders 20 seconds Rest Extra Work: 3) Good Morning: 4 sets of 10 Rest 90-120 seconds between sets. Add load if able. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

* Due to the construction going on CrossFit Kids will be cancelled this Saturday, the 31st. ** We will be closed Sunday, January 1st. *** Mark your calendars. CVCF Annual Holiday party is Saturday, January 28th, at Foam Brewery. Tickets will go on sale the 1st of the year. WOD: 1) 20 minute AMRAP: 10 Knees-up 20 Box Jumps 24/20 30 Alternating Lunges For safety reasons because of the quantity, all Box Jumps should be done as step-down. Extra Work: 2) Hip Extension: 3 sets of 20 Rest 90-120 seconds between sets. Add load if able. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

* Due to the construction going on CrossFit Kids will be cancelled this Saturday, the 31st. ** We will be closed Sunday, January 1st. *** Mark your calendars. CVCF Annual Holiday party is Saturday, January 28th, at Foam Brewery. Tickets will go on sale the 1st of the year. WOD: 1) Back Rack Box Step-ups: 5/side Every 2:00 x 5 sets Warm-up as needed. Box height should put you hip in line with your knee when on the box. Alternate legs each rep. Reference 12/2 for loading. 2) Romanian Deadlifts: 10 Reps Every 2:00 x 5 sets This should be performed as a continuation over your Step-ups starting at 10:00 on the clock. Load around 30-40% of your 1RM Deadlift. Reference 12/2 for loading. 3) 12 minute AMRAP: 10 Ball Slams 40/30 10 Push-ups 50 Single-unders Extra Work: 4) Band Pull-aparts: 100 not for time Focus on positioning and activation, not speed….