Category: Sport

* Mark your calendars. CVCF Annual Holiday party is Saturday, January 28th, at Foam Brewery. Tickets can be purchased HERE…Ticket Sales Close This Wednesday. WOD: 1) 14 minute EMOTM: 3 Push Press 10-20 Push-ups Start around 60-70% of your 1RM Push Press and build as heavy as deemed fit. For the Push-ups pick a rep count you can maintain for all 7 sets. Focus on absolutely perfect positioning. 2) AQAP: 30/20 Calories Bike/Row/Ski 30 Wall Balls 20/14 30 Toes-to-bar 30 Deadlifts 135/95 30 Bar Facing Burpees 30 Deadlifts 135/95 30 Toes-to-bar 30 Wall Balls 20/14 30/20 Calories Row/Bike/Ski Extra Work: 3) 4 rounds AQAP: 100ft Farmers Carry 100ft D-Ball Bear Hug Carry You choose the weights. Dumbbells are harder to carry than Kettlebells. 4) Hollow Hold: Accumulate 3 minutes Keep track of time and attempts to complete. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

* Mark your calendars. CVCF Annual Holiday party is Saturday, January 28th, at Foam Brewery. Tickets can be purchased HERE…Ticket Sales Close This Wednesday. WOD:  1) 2 Power Snatch + 1 Snatch: Every 1:30 x 7 sets Warm-up as needed. Start around 60-70% of your 1RM. Drop and reset between each rep. Build as heavy as deemed fit. 2) Clean + Front Squat + 2 Jerks: Every 1:30 x 7 sets Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. 3) AQAP: 50-40-30-20-10 Kettlebell Swings 53/35 75-60-45-30-15 Double-unders Extra Work: 4) Strict Pull-up: 10 minute EMOTM Banded or assisted whatever is appropriate. Pick a rep count you can maintain for all 10 rounds. 5) Banded Face Pulls: 3 sets of 30 Rest 90-120 seconds between sets. Focus on positioning not speed. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

* Mark your calendars. CVCF Annual Holiday party is Saturday, January 28th, at Foam Brewery. Tickets can be purchased HERE…Ticket Sales Close This Wednesday. WOD: 1) Pause Back Squat: 2 Reps Every 2:00 x 5 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Pause for 3 seconds in the bottom of the Squat. 2) Back Squat: 7 Reps Every 3:00 x 3 sets This should be done as a continuation of your Pause Back Squats starting at 10:00 on the clock. Build as heavy as deemed fit. 3) 15-12-9 – AQAP: Hang Squat Cleans 115/75 Burped Box Jump Overs 24/20 Extra Work: 4) Hip Thrusts: 4 sets of 10 Rest 90-120 seconds between sets. Heavy as possible. 5) Row: 20 x 250m @ 1K-2K Pace Rest 60 seconds between intervals. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

* Mark your calendars. CVCF Annual Holiday party is Saturday, January 28th, at Foam Brewery. Tickets can be purchased HERE. WOD: 1) 4 rounds AQAP: 10 Burpees 20 Pull-ups 30 Kettlebell Swings 53/35 40 Goblet Box Step-ups 53/35 @ 24/20 Extra Work: 2) Dumbbell Romanian Deadlifts: 3 sets of 20 Rest 90-120 seconds between sets. Heavy as possible, focus on positioning. 3) Ring Dips: 10 minutes Practice Work on any facet/style of a Ring Dip. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

* Mark your calendars. CVCF Annual Holiday party is Saturday, January 28th, at Foam Brewery. Tickets can be purchased HERE. WOD: 1) Pause Front Squat: 3 Reps Every 2:00 x 5 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Pause for 3 seconds in the bottom of the Squat. 2) Front Squat: 10 Reps Every 3:00 x 3 sets This should be done as a continuation of your Pause Front Squats starting at 10:00 on the clock. Build as heavy as deemed fit. 3) 3 rounds AQAP: 500m Row/400m Ski/1000m Assault Bike 21 Push-ups 15 Power Cleans 115/75 You choose the machine you want to work on. Extra Work: 4) Band Pull-aparts: 100 not for time Switch between over and underhand every 10 reps. Focus on positioning and activation, not speed. 5) Bent Over Supinated Barbell Rows: 4 sets of 8 Rest 90-120 seconds between sets. Heavy as possible….