Category: Sport

WOD: 1) Back Squat: 6-6-4-4-4 Every 2:30 Warm-up as needed. Build as heavy as deemed fit. Reference last week for loading. 2) Front Rack Reverse Lunges: 8/side Every 2:30 Warm-up as needed. Build as heavy as deemed fit. Reference 6/25/18 for loading. 3) 9 minute Up Ladder: 3 Hang Power Cleans 95/65 3 Bar Facing Burpees Extra Work: 4) Single Leg Kettlebell Deadlift: 3 sets of 20/side Rest 90-120 seconds between sets. Focus on positioning over load. 5) C2 Bike – 8 sets of: 1 minute @ 80 RPM 1 minute @ 85 RPM 1 minute @ 90 RPM 2 minutes @ Easy @ Damper 1 Pick the appropriate damper to maintain the prescribed cadence at the effort level you want to work at. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*As many of you already know one of our members Eric Rozendaal passed away earlier this week due to a heart attack. An amazing guy, full of life, love, and happiness that we lost too soon. We’ll be doing a workout in his memory next Saturday, the 21st. You can read more about him HERE. *****NOTE NATE HAS CHANGED LOCATION TO BURLINGTON BEER COMPANY BECAUSE OF THE BREWFEST***** **Coach Nate will be taking off early August. He wanted us to drop this note up for everyone on the website. “As much as I have enjoyed the last six years being a part of the CVCF community, it is time for a change in scenery. I initially joined in 2011, and have met some of the best people in my life at the gym. I have participated in multiple competitions, seminars, and lifestyle changes. Jade allowed…

*As many of you already know one of our members Eric Rozendaal passed away earlier this week due to a heart attack. An amazing guy, full of life, love, and happiness that we lost too soon. We’ll be doing a workout in his memory next Saturday, the 21st. You can read more about him HERE. **Coach Nate will be taking off early August. He wanted us to drop this note up for everyone on the website. “As much as I have enjoyed the last six years being a part of the CVCF community, it is time for a change in scenery. I initially joined in 2011, and have met some of the best people in my life at the gym. I have participated in multiple competitions, seminars, and lifestyle changes. Jade allowed me the opportunity to begin coaching all you wonderful people in 2012….

*As many of you already know one of our members Eric Rozendaal passed away earlier this week due to a heart attack. An amazing guy, full of life, love, and happiness that we lost too soon. We’ll be doing a workout in his memory next Saturday, the 21st. You can read more about him HERE. **Coach Nate will be taking off early August. He wanted us to drop this note up for everyone on the website. “As much as I have enjoyed the last six years being a part of the CVCF community, it is time for a change in scenery. I initially joined in 2011, and have met some of the best people in my life at the gym. I have participated in multiple competitions, seminars, and lifestyle changes. Jade allowed me the opportunity to begin coaching all you wonderful people in 2012….

*As many of you already know one of our members Eric Rozendaal passed away earlier this week due to a heart attack. An amazing guy, full of life, love, and happiness that we lost too soon. We’ll be doing a workout in his memory next Saturday, the 21st. You can read more about him HERE. **Coach Nate will be taking off early August. He wanted us to drop this note up for everyone on the website. “As much as I have enjoyed the last six years being a part of the CVCF community, it is time for a change in scenery. I initially joined in 2011, and have met some of the best people in my life at the gym. I have participated in multiple competitions, seminars, and lifestyle changes. Jade allowed me the opportunity to begin coaching all you wonderful people in 2012….