Category: Sport

*Due to low attendance and Holiday dates, we will be cancelling the Core Mobility class for the remainder of the year. We will look to add it back in on Wednesday, or possibly a different time/day in the New Year. **Sweetwaters is doing their Annual Coat Drive and we’ve got a box at the gym. If you’ve got some old jackets there are plenty in need of them. You can read about this great event that is put on every year HERE ***For Thanksgiving Week please be aware of the following schedule changes… Wednesday, November 27th, 4:15, 5:30, and 6:40 PM Classes Cancelled (CVCF will close at 1:30 after the Noon Class) Thursday, November 28th, ONE CLASS ONLY @ 9:00 AM Friday, November 29th, 8:00 AM BURN CLASS ONLY, Open Gym from 9:00 AM – 6:00 PM WOD: 1a) 0:00 – 5:00 – Every…

*Sweetwaters is doing their Annual Coat Drive and we’ve got a box at the gym. If you’ve got some old jackets there are plenty in need of them. You can read about this great event that is put on every year HERE **For Thanksgiving Week please be aware of the following schedule changes… Wednesday, November 27th, 4:15, 5:30, and 6:40 PM Classes Cancelled (CVCF will close at 1:30 after the Noon Class) Thursday, November 28th, ONE CLASS ONLY @ 9:00 AM Friday, November 29th, 8:00 AM BURN CLASS ONLY, Open Gym from 9:00 AM – 6:00 PM WOD: 1a) 0:00 – 6:15 – Every 1:15 x 5 sets: 2 Tempo Snatch Pul + 2 Low Hang Muscle Snatch + 2 Behind the Neck Snatch Push Jerk w/Pause in Catch Work at light-to-moderate loads and use this as positional warm-up work. 1b) 7:00 – 17:00 –…

*For Thanksgiving Week please be aware of the following schedule changes… Wednesday, November 27th, 4:15, 5:30, and 6:40 PM Classes Cancelled (CVCF will close at 1:30 after the Noon Class) Thursday, November 28th, ONE CLASS ONLY @ 9:00 AM Friday, November 29th, 8:00 AM BURN CLASS ONLY, Open Gym from 9:00 AM – 6:00 PM WOD: 1a) 0:00 – 12:00 – Every 2:00 x 6 sets: 4 Pause 1+1/4 Back Squats Warm-up as needed. Start with a moderate amount of weight. This drill will be very tough if you hold the pauses for a full 1-2 seconds at each position. For each rep Pause in the Bottom on the descent of the rep, come back up just past parallel and pause, then back to the bottom and pause, and finally stand-up tall to finish. 1b) 13:00 – 21:00 – Every 2:00 x 4 sets:…

*For Thanksgiving Week please be aware of the following schedule changes… Wednesday, November 27th, 4:15, 5:30, and 6:40 PM Classes Cancelled (CVCF will close at 1:30 after the Noon Class) Thursday, November 28th, ONE CLASS ONLY @ 9:00 AM Friday, November 29th, 8:00 AM BURN CLASS ONLY, Open Gym from 9:00 AM – 6:00 PM WOD: 1a) 0:00 – 10:00 – Max Reps: 2 minutes Burpee Box Jumps 24/20 2 minutes Toes-to-bar 2 minutes Dumbbell Front Rack Box Step-ups 35/25 @ 24/20 2 minutes Air Squats 2 minutes Dumbbell Push Press 35/25 Max Reps at each station. Scale movements/loading as needed. 1b) 10:00 – 15:00 – Active Recovery 5 minutes Machine Keep yourself moving but work to get your heart rate down and get yourself recovered for the next piece. 1c) 15:00 – 25:00 – Max Reps: 2 minutes Dumbbell Push Press 35/25 2 minutes Air…

*For Thanksgiving Week please be aware of the following schedule changes… Wednesday, November 27th, 4:15, 5:30, and 6:40 PM Classes Cancelled (CVCF will close at 1:30 after the Noon Class) Thursday, November 28th, ONE CLASS ONLY @ 9:00 AM Friday, November 29th, 8:00 AM BURN CLASS ONLY, Open Gym from 9:00 AM – 6:00 PM WOD: 1a) 0:00 – 9:00 – Every 1:30 x 6 sets: 2 High Catch Box Jump, Step Down + 2 Clean Deadlifts + 2 Hang Muscle Clean + 2 Tall Jerks Use this as extended warm-up and positioning work. The goal for the Box Jump is to land standing as high as possible to really focus on your jump and not just picking your legs up to catch in a squat position. Build loading as deemed fit through each round. 1b) 10:00 – 20:30 – Every 1:30 x 7 sets:…