Category: Sport

*The State of CVCF 2020 Address HERE **New Programming Blocks start today. As we jump into this we strongly encourage you all to pick a block of programming and stick with it. We will be working through a 12 week block of work, so plan to stay put for 12 weeks. As always you can scale up and down as needed for the Met-cons but we encourage you to stick with a Strength/Accessory platform for the next 12 weeks. For the Power programming we will be working through a block of percentage work. You’ll test all your movements this week for baseline, and then work through 11 weeks of percentage work…many like this regimented percentage work, while others don’t. Pick what is appropriate for you, what addresses your goals, and also keeps you interested and having fun. WOD: 1a) 0:00 – 12:00 – Every…

*The State of CVCF 2020 Address HERE WOD: 1) 5 rounds AQAP: 750/675m Row/Ski or 1500/1350m Bike Erg or 1800/1600m Assault Bike 20 Wall Balls 20/14 10 Shoulder-to-Overhead 135/95 Scale as needed. Extra Work: 2) Wide Grip Lat Pull-Down: 4 sets of 15 Rest 90-120 seconds between sets. Heavy as possible. 3) Cable Rope Tricep Press Down: 4 sets of 15 Rest 90-120 seconds between sets. Heavy as possible. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*The State of CVCF 2020 Address HERE WOD: 1a) 0:00 – 10:00 – Every 1:00 x 10 sets: 1 Snatch Build as heavy as deemed fit. All reps are full Squat. If you’re a newer athlete still learning the Snatch than perform 2 Hi-Hang Power Snatch + 1 Overhead Squat each minute as a substitute. 1b) 10:00 – 22:00 – Every 1:30 x 8 sets: 1 Clean + Jerk Build as heavy as deemed fit. All reps are full Squat. If you’re a newer athlete still learning the Snatch than perform 2 Hi-Hang Power Clean + 2 Push Jerk each 1:30 as a substitute. 2) 9 minute AMRAP: 6 Unbroken Power Snatch 95/65 9 Unbroken Toes-to-bar 24 Unbroken Double-unders This is an unbroken workout. The goal here is to teach you about your personal capacities and understanding what kind of rest you need to perform movements….

*For December please be aware of the following schedule changes for the holidays. Tuesday December 31st there be will be no evening classes. Last class of the day will be Noon with the gym closing around 1:30 PM Wednesday, January 1st CVCF will be CLOSED WOD: 1a) 0:00 – 5:00 – Every 1:00 x 5 sets: 3 Tall Power Snatch + 3 Snatch Drops Use this as warm-up/skill work. Load appropriately…the majority of athletes should be working with an empty barbell. 1b) 5:00 – 10:00 – Every 1:00 x 5 sets: 2 Power Snatch Perform this as a drop and reset. Build as heavy as deemed fit. 1c) 11:00 – 16:00 – Every 1:00 x 5 sets: 3 Tall Cleans + 3 Tall Jerks This should be heavier than the Snatch Skill work, but still keep things light and focus on the skill and technique of…