Category: Move

* 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) 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…

* 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) 2 Strict Press + 3 Push Press: Every 2:00 x 6 sets Warm-up as needed. Start around 70% of your 1RM Strict Press. Build as heavy as deemed fit. 2a) 5 minute AMRAP: 30 Alternating Dumbbell Box Step-ups 35/25 30 Dumbbell Shoulder-to-Overhead 35/25 Max Burpees Rest 3 minutes 2b) 5 minute AMRAP: 20 Alternating Dumbbell Box Step-ups 35/25 20 Dumbbell Shoulder-to-Overhead 35/25 Max Burpees Rest 3 minutes 2c) 5 minute AMRAP: 10 Alternating Dumbbell Box Step-ups 35/25 10 Dumbbell Shoulder-to-Overhead 35/25 Max Burpees Score for the workout is total Burpees Extra Work: 3) Strict Knees-up: 10 minute EMOTM Pick a rep count you can maintain for all 10 minutes. For results post detailed weights, reps, times, thoughts, etc….

* 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) Every 1:30 x 14 sets Odd – 5 Deadlifts Even – 10-20 Calories Assault Bike Warm-up as needed. Start around 60% of your 1RM Deadlift. Establish a heavy 5 for the day. Look to last week for loading to build upon. Assault Bike work should take around 45-60 seconds. 2) 12 minute AMRAP: 21 Wall Balls 14/8 15 Kettlebell Deadlifs 53/35 9 Ring Rows Extra Work: 3) Single Arm Dumbbell Rows w/Pause: 5 sets of 6/side Rest 90-120 seconds between sets. Pause at the chest 2-3 reps for each set. Heavy as possible, keep it strict. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

* Holiday Schedule           – Monday, December 26th, Open Gym 9 AM-5 PM (Programming will be posted)           – Sunday, January 1st, Closed ** Mark your calendars. CVCF Annual Holiday party is Saturday, January 28th, at Foam Brewery. Tickets will go on sale the 1st of the year. ***As many of you know, one of our long time members Damon Lease has been dealing with a whole host of medical issues. Please click the link HERE if you’d like to help the Lease family. WOD: 1) 2 Front Squats + 3 Back Squats: Every 2:30 x 7 sets Warm-up as needed. Start around 70% of your 1RM Front Squat. Build as heavy as deemed fit. Make sure the transition between Front and Back Squat is as quick as possible. 2) 3 rounds AQAP: 100 Single-unders 35 Air Squats 10 D-Ball Over Shoulder 70/50 Extra…

* Holiday Schedule           – Saturday, December 24th, CrossFit Kids Cancelled all other classes on.           – Sunday, December 25th, Closed           – Monday, December 26th, Open Gym 9 AM-5 PM (Programming will be posted)           – Sunday, January 1st, Closed ** Mark your calendars. CVCF Annual Holiday party is Saturday, January 28th, at Foam Brewery. Tickets will go on sale the 1st of the year. ***As many of you know, one of our long time members Damon Lease has been dealing with a whole host of medical issues. Please click the link HERE if you’d like to help the Lease family. WOD: 1) AQAP: 1 Single or Double-under x 10 2 D-Ball Over Shoulder 100/70 3 Strict Press 95/65 4 Deadlifts 95/65 5 Front Squats 95/65 6 Ring Rows 7 Burpees 8 Knees-up…