Category: Sport

*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 – 15:00 – Every 1:30 x 10 sets: 5 Prone Snow Angels + 5 Dumbbell/Plate Cuban Presses + 5/side Abmat Sit-up + w/Single Arm Dumbbell Support Overhead Shoulder health work. Goal is not loading, but activation and quality of movement. 1b) 15:00 – 23:00 – Every 2:00 x 4 sets: 15 Kettlebell Swings 53/35 + 3 Power Clean + 3 Push Press Goal is to build to a heavy complex in 4 sets. Perform the Power Cleans T&G, performing all 3 of them and then hitting all…

*Week 5 Intramural Score Submissions 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 – 9:00 – Every 1:30 x 6 sets: 2 High Catch Box Jump, Step Down + 2 Snatch Deadlifts + 2 Hang Muscle Snatch + 2 Snatch Drop (1 Power + 1 Squat) 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…

*Week 5 Intramural Score Submissions 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 – 12:00 – Every 2:00 x 6 sets: 4 Pause 1+1/4 Front 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…

*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: 1) 5 rounds AQAP: 75 Double-unders 25 Dumbbell Box Step-Overs 35/25 @ 24/20 15 Push-ups Scale as needed. Extra Work: 2) GHD Hold Russian Twists: 6 x :20 ON/:40 OFF Max Reps. Focus on holding a nice piked position, feet pointed, knees straight. Perform these in the parallel position of a GHD Sit-up. 3) Good Morning: 4 sets of 12 Rest 90-120 seconds between sets. Focus on position over loading. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE