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 – 5:00 – Every 1:00 x 5 sets: 5-10 Tempo Push-ups (0-1-1) Pick a rep count you can maintain unbroken for all sets. 1b) 5:00 – 10:00 – Every 1:00 x 5 sets: 3-5 Tempo Ring/Bar/Rope Rows (2-2-2) You choose the tool to perform the Rows off of. Pick a rep count you can maintain unbroken for all sets. 1c) 10:00 – 25:00…

*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 High Box Jump + 1 Snatch High-Pull + 1 Low Hang Muscle Snatch + 1 Snatch Drop w/Pause in Bottom Warm-up as needed. This is all skill work today. Use the Box Jump to get your jumping/extension firing, then work through the complex appropriately. Build loading as deemed fit on the Complex….

*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 – 18:00 – Every 2:00 x 9 sets – Back Squat: Sets 1-3 – 5 Reps Sets 4-6 – 3 Reps Sets 7-9 – 1 Reps Start at a moderate load. Build as heavy as deemed fit. 1b) 18:00 – 21:00 – 3 minute AMRAP: 15 Banded Glute Bridge-ups 15 Banded Good Mornings Focus on position and activation, not speed. 2) 10 minute…

*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) 5 rounds for Max Reps: 1 minute Ski/Bike/Row/Run 1 minute Medball Squats 30/20 1 minute Ring Rows 1 minute Abmat Sit-ups 1 minute Squat Thrusts 1 minute Rest Partner up with a couple of people to save on floor space withe machines. No additional transition time between stations, one from the next to the next. Extra Work: 2) Strict Knee-up + Twist: 4…

*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 – 7:00 – Every 1:00 x 7 sets: 1 Muscle Clean + 1 Push Press Start around 50% of your 1RM. Build as heavy as deemed fit. 1b) 7:00 – 14:00 – Every 1:00 x 7 sets: 1 Power Clean + 1 Push Jerk Continue to build loading from the Muscle Clean + Push Press. Build as heavy as deemed fit. 1c) 14:00…