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 – 14:00 – Every 2:00 x 7 sets: 20 seconds/side Single Arm Kettlebell Overhead Hold + 3-5 Strict Chin-ups Kettlebell Hold work as heavy as possible. Strict Chin-ups use assistance as needed, or add load as needed. 1b) 14:00 – 28:00 – Every 2:00 x 7 sets: 20 Piston Floor Press + 20 second Hollow Hold + 10 Bent Over Reverse Flys…

*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 Snatch + 1 Snatch 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: Power Snatch + Overhead Squat Continue to build loading from the Muscle Snatch. Build as heavy as deemed fit. 1c) 14:00 – 21:00 – Every…

*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 – Front Squat: Sets 1-3 – 5 @ 60-70% Sets 4-6 – 3 @ 70-80% Sets 7-9 – 1 @ 80-90% Start at a moderate load. Build as heavy as deemed fit. 1b) 18:00 – 21:00 – 3 minute AMRAP: 10 Goblet Lateral Lunges 20 Superman Arch-Ups Not for speed, but for quality….

*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) 35 minute AMRAP: 200 Double-unders 75 Dumbbell Box Step-Overs 35/25 @ 24/20 50 D-Ball Over the Shoulder 100/70 25/side Alternating Dumbbell Plank Rows 35/25 This is a long grinder/chipper. You should get through at least one round and then start making your way through another round. Approach with appropriate intensity and pacing. Plank Rows are a total of 50 reps, alternate arms…