Category: Sport

*Due to the Holidays and some of our Benchmark workouts we will have a different schedule for this week. We will have long workouts Monday and Tuesday, Wednesday will be a normal Friday, and Friday will be your normal Monday for this week in terms of programming. **Winter 2018 Holiday Schedule HERE WOD: 1a) 20 minute EMOTM: Odd –  Monostructural Conditioning Even – Gymnastics/Skill 1b) 20 minute EMOTM: Even –  Non-Monostructural Conditioning Odd – Barbell Movement 1 – Monstructural Conditoining – Row, Assault Bike, Ski Erg, Run, or Burpees. Double-unders are not an option. Pick a Distance or Caloric output that leaves you with about 40-50 seconds of work on each round. Movement 2 – Gymnastics/Skill – Push-ups, Pull-ups, Toes-to-bar, Handstand Walks, Double-unders, Muscle-ups, etc. This should be up to about 10-20 seconds of work (30 seconds if you’re working Double-unders). Movement 3 – Non-Monstructural Conditioning – Wall Balls, Box Jumps, Ball…

*Due to the Holidays and some of our Benchmark workouts we will have a different schedule for this week. We will have long workouts Monday and Tuesday, Wednesday will be a normal Friday, and Friday will be your normal Monday for this week in terms of programming. **Winter 2018 Holiday Schedule HERE WOD: 1) Every 1:30 x 7 sets: Power Snatch + Snatch + Overhead Squat Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Drop and reset after the first rep. 2) Every 1:30 x 7 sets: Power Clean + Clean + Jerk Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Drop and reset after the first rep. 3) 12 minute AMRAP: 12 Calories Ski/Bike/Row/Run 18 Dumbbell Shoulder-to-Overhead 50/35 24 Alternating Lunges Extra Work: 4) Band Pull-Aparts: 100 Reps Switch between over and underhand…

*Due to the Holidays and some of our Benchmark workouts we will have a different schedule for this week. We will have long workouts Monday and Tuesday, Wednesday will be a normal Friday, and Friday will be your normal Monday for this week in terms of programming. **Winter 2018 Holiday Schedule HERE WOD: 1) CVCF 12 Days of Christmas – AQAP: 1 Double-under x 10 2 Snatches 115/75 3 Ring Dips 4 Front Squats 115/75 5 Hang Power Cleans 115/75 6 Pull-ups 7 Burpees 8 Toes-to-bar 9 Kettlebell Swings 53/35 10 Box Jumps 30/24 11 Push-ups 12 Clean and Jerks 115/75 For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*Due to the Holidays and some of our Benchmark workouts we will have a different schedule for this week. We will have long workouts Monday and Tuesday, Wednesday will be a normal Friday, and Friday will be your normal Monday for this week in terms of programming. **Winter 2018 Holiday Schedule HERE WOD: 1) 22 minute AMRAP: 12 Power Snatch 75/55 23 Back Squats 75/55 12 Pull-ups For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE Toady we remember one of our first members Bryant Chase who passed away 6 years ago at much to young of an age. Push it hard and be thankful for the health you have physically and mentally.

*Winter 2018 Holiday Schedule HERE WOD: 1) AQAP: 100 Push-ups 100 Overhead Squats 65/45 100 Alternating Dumbbell Snatch 50/35 100 Calories Ski/Bike/Row/Run Extra Work: 2) Rope Climb: 10 minutes Practice Work on any facet of a Rope Climb. 3) Farmers Carry: 400m Heavy as possible (keep it under 10 minutes). Keep track of time and attempts to complete. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE