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: 1) 21 minute EMOTM: 1 – 100ft Farmers Carry 2 – 10-15 D-Ball Good Mornings 3 – 30 second Hollow Hold Warm-up focus on feeling out the Farmers Carry. Work as heavy as possible on the Farmers Carry. Focus on position on the other two movements. 2) AQAP: 150 Wall Ball 14/8 Scale as needed. Pace appropriately, don’t blow yourself out in your first…

*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: 1 Clean Deadlift + 1 Hang Muscle Clean + 1 Muscle Clean Start light and use this as warm-up and positioning work. Set the bar Dead on the floor when transition from the Hang Muscle Clean to the Muscle Clean. 1b) 5:00 – 10:00 – Every 1:00 x 5 sets: 1 Clean Deadlift +…

*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: 3-5 Strict Handstand Push-ups or Stink Bugs Pick a movement that you can perform along with a rep scheme that you can maintain for all 10 sets. You may scale by adding up to one Abmat for reduction in range of motion, but no more than that. If 5 Strict Handstand Push-ups is…

*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: 1 Snatch Deadlift + 1 Hang Muscle Snatch + 1 Muscle Snatch Start light and use this as warm-up and positioning work. Set the bar Dead on the floor when transition from the Hang Muscle Snatch to the Muscle Snatch. 1b) 5:00 – 10:00 – Every 1:00 x 5 sets: 1 Snatch Deadlift +…