Category: Sport

*April 1st Programming Shift + New Class + New Intro Program HERE **Sign-up for the 2019 CVCF Team Internal Throwdown – HERE – Registration will close Sunday 5/19 ***Sunday, April 14th, 8-10 AM. Gym Clean-up Day…there will be NO Open Gym. Come lend us a hand, we’ll be painting plates, cleaning bars, tearing down machines and we could use your help. Donuts and Coffee will be provided. WOD: 1) 20 minute AMRAP: 100 Alternating Dumbbell Snatches 50/35 50 Burpees Remaining Time AMRAP… 15 Push-ups 15 Calories Ski/Bike/Row/Run If you’re running, perform a 300m Run Extra Work: 2) False Grip Strict Ring Pull-ups: 5 sets of 5 Rest 90-120 seconds between sets. Add load as deemed fit. 3) Sled Drag: 400m @ Bodyweight Stimulus is constant movement. Scale loading as needed. Not for time. Focus on staying as upright as possible and really focus on walking through your heels and…

*April 1st Programming Shift + New Class + New Intro Program HERE **Sign-up for the 2019 CVCF Team Internal Throwdown – HERE – Registration will close Sunday 5/19 ***Sunday, April 14th, 8-10 AM. Gym Clean-up Day…there will be NO Open Gym. Come lend us a hand, we’ll be painting plates, cleaning bars, tearing down machines and we could use your help. Donuts and Coffee will be provided. WOD: 1a) 0:00 – 15:00 – Every 1:30 x 10 sets: 1 High Hang Power Clean + 1 High Hang Squat Clean + 2 Jerks Warm-up as needed. Start around 50-60% of your 1RM. Build as heavy as deemed fit. 1b) 16:00 – 21:00 – 5 minute AMRAP: Max Complexes From “A” Above @ 70% of Day’s Max Perform as many complex as possible in 5 minutes at 70% of your day’s Max. For example, if you hit 200lbs for the…

*April 1st Programming Shift + New Class + New Intro Program HERE **Sign-up for the 2019 CVCF Team Internal Throwdown – HERE – Registration will close Sunday 5/19 ***Sunday, April 14th, 8-10 AM. Gym Clean-up Day…there will be NO Open Gym. Come lend us a hand, we’ll be painting plates, cleaning bars, tearing down machines and we could use your help. Donuts and Coffee will be provided. WOD: Option A – CrossFit Burn Burn programming will be kept “hidden” as has always been and will be posted just in the gym. It will be modeled to fit accordingly with Wednesday’s and Friday’s programming so there is not direct overlap of movements. Option B – Active Recovery This is meant to be done on your own, in the side gym, or if class is small for Burn, this can be done alongside the Burn Class so you…

*April 1st Programming Shift + New Class + New Intro Program HERE **Sign-up for the 2019 CVCF Team Internal Throwdown – HERE – Registration will close Sunday 5/19 ***Sunday, April 14th, 8-10 AM. Gym Clean-up Day…there will be NO Open Gym. Come lend us a hand, we’ll be painting plates, cleaning bars, tearing down machines and we could use your help. Donuts and Coffee will be provided. WOD: 1a) 0:00 – 7:30 – Every 1:30 x 5 sets: 5-10 Rope Rows or 5-10 Strict Chin-ups + 20 second Hollow Hold 1b) 7:30 – 15:00 – Every 1:30 x 5 sets: 3-5 Seated Box Foot Wrap + Stand or 1-3 Rope Climbs 15ft 1c) 17:00 – 29:00 – Every 2:00 x 6 sets: 5 Dead Stop Strict Press + 5 Bent Over Dumbbell Rows Tempo (2.2.2) + 30 Double-unders/50 Heavy Rope Single-unders Strict Press, Dead Stop, refers to no “touch-and-go”…

*April 1st Programming Shift + New Class + New Intro Program HERE **Sign-up for the 2019 CVCF Team Internal Throwdown – HERE – Registration will close Sunday 5/19 ***Sunday, April 14th, 8-10 AM. Gym Clean-up Day…there will be NO Open Gym. Come lend us a hand, we’ll be painting plates, cleaning bars, tearing down machines and we could use your help. Donuts and Coffee will be provided. WOD: 1a) 0:00 – 15:00 – Every 1:30 x 10 sets: 1 High Hang Power Snatch + 1 High Hang Squat Snatch + 2 Overhead Squats Warm-up as needed. Start around 50-60% of your 1RM. Build as heavy as deemed fit. 1b) 16:00 – 21:00 – 5 minute AMRAP: Max Complexes From “A” Above @ 70% of Day’s Max Perform as many complex as possible in 5 minutes at 70% of your day’s Max. For example, if you hit 200lbs for…