Category: Sport

* Due to our continued construction CrossFit Kids class will be cancelled today, the 1/7/17 ** Mark your calendars. CVCF Annual Holiday party is Saturday, January 28th, at Foam Brewery. Tickets can be purchased HERE. WOD: 1) 20 minute Up Ladder: 1 Rope Climb 15ft 5 Deadlifts 185/135 10 Push-ups Workout is performed 1+5+10, 2+10+20, 3+15+30, and so on until 20 minutes is up. Extra Work: 2) Single Arm Dumbbell Rows: 4 sets of 10/side Rest 90-120 seconds between sets. Heavy as possible. Keep it strict. 3) Ring Dips: 10 minute EMOTM Pick a rep count you can maintain for all 10 sets. Can be strict, kipping, assisted, whatever is appropriate. 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) Back Rack Front Foot Elevated Reverse Lunge: 5/side Every 2:00 x 5 sets Warm-up as needed. Reference 12/9/16 for loading. Perform all 5 reps on one leg before switching to the other. Use a 2-4″ elevation. If this is too difficult stick with just a normal Reverse Lunge. 2) Russian Kettlebell Swings: 20 Reps Every 2:00 x 5 sets Perform this as a continuation of your Lunges, starting at 10:00 on the clock. Load as heavy as possible. 3) 12 minute AMRAP: 20 Knees-up 15 Shoulder-to-Overhead 75/55 10 Box Jump Overs 24/20 Extra Work: 4) Double-unders: 10 minutes Practice Goal should be to work to 100 Unbroken reps. 5) Single Leg Hip Thrusts: 3 sets of 15/side Rest 90-120 seconds between sets. Add load if able. Perform all reps on one leg, before switching to the…

* Mark your calendars. CVCF Annual Holiday party is Saturday, January 28th, at Foam Brewery. Tickets can be purchased HERE. WOD: 1) 40 minute EMOTM: Movement 1 – Monostructural Conditioning Movement 2 – Gymnastics/Skill Movement 3 – Non-Monostructural Conditioning Movement 4 – 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 Slams, Kettlebell Swings, lightweight/higher rep Barbell work Thrusters, Cleans, Snatches, STOH, etc, Sled Drag, Farmers Carry, Battle Ropes. This should be approximately 20-30 seconds worth of work. Movement…

* Mark your calendars. CVCF Annual Holiday party is Saturday, January 28th, at Foam Brewery. Tickets can be purchased HERE. WOD: 1) 1 Strict Press + 2 Push Press: Every 1:30 x 8 sets Warm-up as needed. Start around 70% of your 1RM Press. Build as heavy as deemed fit. 2a) 5 minute AMRAP: 50 Wall Balls 20/14 15 Power Snatch 95/65 Max Pull-ups Rest 3 minutes 2b) 5 minute AMRAP: 35 Wall Balls 20/14 10 Power Snatch 115/75 Max Pull-ups Rest 3 minutes 2c) 5 minute AMRAP: 20 Wall Balls 20/14 5 Power Snatch 135/95 Max Pull-ups Extra Work: 3) Abmat Sit-ups: 100 for time Keep track of time and attempts to complete. 4) Dumbbell Bench Press: 3 sets of 20 Rest 2-3 minutes between sets. Heavy as possible. 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 will go on sale the 1st of the year. WOD: 1) Power Snatch: 1 Rep Every 1:00 x 10 sets Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. 2) Power Clean + Push Jerk: 1 Rep Every 1:00 x 10 sets Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. 3) AQAP: 15-12-9 Bar Facing Burpees 5-4-3 Clean and Jerks 155/105 Extra Work: 4) Toes-to-bar: 10 minutes Practice Work on any facet/progression of a Toes-to-bar. 5) D-Ball Bear Hug Hold: Accumulate 5 minutes You choose the weight. Keep track of time and attempts to complete. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE