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 – 5:00 – Every 1:00 x 5 sets: 1 Snatch Lift-Off Below the Knee + 1 Snatch Lift-Off Above the Knee + 1 Muscle Clean + 1 Push Press Warm-up as needed. Pause on the Lift-Offs for 2-3 seconds at the designated position each rep. You should be able to start with heavier loading than weeks past. Reset on the floor between each rep that originates on the floor, no Touch-and-Go. 1b) 5:00 – 10:00 – Every 1:00 x 5 sets: 1 Snatch Lift-Off Below the Knee…

*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 – 9 minute EMOTM: 1 – 5/side Single Arm Dumbbell Z-Press 2 – 5/side Single Arm Dumbbell Upright Row 3 – 20-30 Banded Glute Bridge-ups Pick loads that are moderate that you can maintain. Use this as warm-up and activation work. 1b) 9:00 – 21:00 – Every 2:00 x 6 sets: 5 Pause Dumbbell Bench Press + 20 Bent Over Reverse Dumbbell Flys Bench Press build as heavy as deemed fit. Pause at the chest for 2-3 seconds each rep. For Bent Over Reverse Flys…

*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 1:00 x 5 sets: 1 Snatch Lift-Off Below the Knee + 1 Snatch Lift-Off Above the Knee + 1 Muscle Snatch + 1 Snatch Push Press Warm-up as needed. Pause on the Lift-Offs for 2-3 seconds at the designated position each rep. You should be able to start with heavier loading than weeks past. Reset on the floor between each rep that originates on the floor, no Touch-and-Go. 1b) 5:00 – 10:00 – Every 1:00 x 5 sets: 1 Snatch Lift-Off Below the…

*Week 4 Intramural Open Score Submissions HERE…Due Monday @ 8:00 PM WOD: 1) Every 2:00 x 5 sets: 3 Pause Front Squats + Warm-up as needed. Pause in the bottom of the Squat for 2-3 seconds. 2) Every 2:00 x 5 sets: 3 Pause Back Squats + Warm-up as needed. Pause in the bottom of the Squat for 2-3 seconds. 3) 4 rounds for Max Reps: 45 seconds C2 Bike or Assault Bike 15 seconds Rest 45 seconds Deadlifts 135/95 15 seconds Rest Extra Work: 4) Slider Hamstring Curls: 4 sets of 10 Rest 90-120 seconds between sets. Focus on position and activation. 5) 20 minute EMOTM: 1 – 15/10 Calories Ski Erg 2 – 150-200m Run 3 – 50ft Heavy Dog Sled Push 4 – 30 seconds of Heavy Rope Single-unders For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE