Category: Sport

*For December please be aware of the following schedule changes for the holidays. Tuesday, December 24th there will be no evening classes. Last class of the day will be Noon with the gym closing around 1:30 PM. Wednesday, December 25th there will be one class at 9:00 AM. 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 – 10:00 – Every 1:00 x 10 sets: 1 Muscle Snatch + 1 Hi-Hang Halting Power Snatch + 1 Snatch Push Press + 1 Pause Overhead Squat Skill work today. Keep the weights at loads that you can keep everything looking smooth and clean. For the Halt, dip to the bottom of the Hi-Hang Position and hold for 1-2 seconds. For…

*For December please be aware of the following schedule changes for the holidays. Tuesday, December 24th there will be no evening classes. Last class of the day will be Noon with the gym closing around 1:30 PM. Wednesday, December 25th there will be one class at 9:00 AM. 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: 1) “Bryant” – 22 minute AMRAP: 12 Power Snatch 115/75 23 Back Squats 115/75 12 Chest-to-bar Pull-ups Remembering a friend, member, and great athlete Bryant Chase today. The Holiday’s are a great time, and also one that’s super hard for many people. Let’s be thankful for everything we do have, and not dwell on the things we don’t. Extra Work: 2) Abmat Sit-ups…

*For December please be aware of the following schedule changes for the holidays. Tuesday, December 24th there will be no evening classes. Last class of the day will be Noon with the gym closing around 1:30 PM. Wednesday, December 25th there will be one class at 9:00 AM. 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) 10 rounds AQAP: 1 Rope Climb 15ft 8 Toes-to-bar 12 Alternating Dumbbell Snatch 50/35 Directly into… 1b) 2 rounds AQAP: 20 Burpees 100 Double-unders Extra Work: 2) Belt Squat Machine: 5 sets of 5 Rest 2-3 minutes between sets. Build to a heavy set for the day. You choose whether to hang onto the handles or not. 3) Hollow Hold: Accumulate 3 minutes Keep…

*For December please be aware of the following schedule changes for the holidays. Tuesday, December 24th there will be no evening classes. Last class of the day will be Noon with the gym closing around 1:30 PM. Wednesday, December 25th there will be one class at 9:00 AM. 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 – 8:00 – Every 1:00 x 8 sets: Halting (Above the Knee) Power Snatch + Low Hang Snatch Warm-up as needed. Start around 60% of your 1RM and build as heavy as deemed fit. Halt just above the knee for 2-3 seconds on the first rep, then follow through to finish. 1b) 9:00 – 17:00 – Every 1:00 x 8 sets:…