Category: Move

* Monday, September 1st, there will be only ONE class at 9 AM ** CrossFit Team Series Information HERE Class: 1) 6 rounds AQAP: 30 Air Squats 19 Power Cleans 65/45 7 Strict Banded Pull-ups 400m Run For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments Wow, this day has rolled around yet again and I’m always impressed by all the people involved and grateful for all the people have made it happen. Todays marks CVCF being open for 4 YEARS! I feel like it was just yesterday, literally the time has gone that fast, that I was loading my Jeep up with Dumbbells and driving to Dorest Park to work out with a handful of folks in the grass. At that time there was no CrossFit around, we opened the first affiliate, and it is amazing to…

* Monday, September 1st, there will be only ONE class at 9 AM ** CrossFit Team Series Information HERE Class: 1) 3 rounds AQAP: 800m Run 30 Burpee-to-target 20 Deadlifts 95/65 Burpee-to-target should be a minimum f 6″ out of your reach Extra Work: 2) Hip Extension: 4 sets of 10 Rest 90 seconds between sets. Add load if able. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments  

* Monday, September 1st, there will be only ONE class at 9 AM ** CrossFit Team Series Information HERE WOD: 1) Back Squat: 5 @ 65%, 5 @ 70%, 5 @ 75%, 5 @ 80%, 5 @ 85% Warm-up as needed. Rest 90-120 seconds between sets. 2) AQAP: 21 Front Squat 65/45 21 Pull-ups 75 Single-unders 15 Front Squats 65/45 15 Pull-ups 50 Single-unders 9 Front Squats 65/45 9 Pull-ups 25 Single-unders Extra Work: 3) GHD Sit-ups: 3 sets of 15 Rest 90 seconds between sets. If you’ve never done these before only come to parallel with the ground. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments

* Monday, September 1st, there will be only ONE class at 9 AM ** CrossFit Team Series Information HERE Class: 1) 20 minute EMOTM: Odd + Even, Movements of Choice Movements should be weaknesses, i.e. the stuff you hate seeing on the board. Pick reps and weight ranges that you can maintain for all 10 sets of each movement. Keep the work to no more than 20 seconds (unless Double-unders you can bring it out to 30 seconds). 2) 5 rounds for Max Reps: 40 seconds Row for Calories 20 seconds Rest 40 seconds Box Jumps 24/20 20 seconds Rest Extra Work: 3) Banded Glute Bridge: 4 sets of 15 Rest 90 seconds between sets. Mini band around the knees. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments While there is some random nonsense in this, this is a great…

* Monday, September 1st, there will be only ONE class at 9 AM ** CrossFit Team Series Information HERE Class: 1) Push Press: 3 Reps Every 90 seconds for 8 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 2) Push Jerk: 3 Reps Every 90 seconds for 8 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. This should flow right from the Push Press, no extended rest between the two movements. 3) 3 rounds AQAP: 10 Power Cleans 65/45 20 Kettlebell Swings 35/26 400m Run Extra Work: 4) Single Arm Dumbbell Row: 4 sets of 10/side Rest 90 seconds between sets. Heavy as possible. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments