Category: Sport

* 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) 1 Front Squat + 2 Back Squats: Every 2:30 x 7 sets Warm-up as needed. Start around 70% of your 1RM. Build as heavy as deemed fit. Make sure the transition between Front and Back Squat are as quick as possible. 2) 4 rounds for Max Reps: 40 seconds Row for Calories 20 seconds Rest 40 seconds Air Squats 20 seconds Rest 40 seconds Double-unders 20 seconds Rest Extra Work: 3) Good Morning: 4 sets of 10 Rest 90-120 seconds between sets. Add load if able. 4) Row: 3 sets of… 500m @ Easy Pace 500m @ 2K Pace 500m @ Easy Pace 250m @ 1K Pace 500m @ Easy Pace 125m @ Sprint Rest 3 minutes Hold consistent paces for all Easy Paces…

* Due to the construction going on CrossFit Kids will be cancelled this Saturday, the 31st. ** We will be closed Sunday, January 1st. *** 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) 20 minute AMRAP: 10 Toes-to-bar 20 Box Jumps 24/20 30 Alternating Lunges For safety reasons because of the quantity, all Box Jumps should be done as step-down. Extra Work: 2) Hip Extension: 3 sets of 20 Rest 90-120 seconds between sets. Add load if able. 3) Rope Climb: 10 minutes Practice Work on any facet of a Legged or Legless Rope Climb. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

* Due to the construction going on CrossFit Kids will be cancelled this Saturday, the 31st. ** We will be closed Sunday, January 1st. *** 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) Back Rack Box Step-ups: 5/side Every 2:00 x 5 sets Warm-up as needed. Box height should put you hip in line with your knee when on the box. Alternate legs each rep. Reference 12/2 for loading. 2) Romanian Deadlifts: 10 Reps Every 2:00 x 5 sets This should be performed as a continuation over your Step-ups starting at 10:00 on the clock. Load around 30-40% of your 1RM Deadlift. Reference 12/2 for loading. 3) 10-9-8-7-6-5-4-3-2-1 – AQAP Squat Snatches 75/55 20 Double-unders Extra Work: 4) Band Pull-aparts: 100 not for time Focus on positioning and activation, not speed. Switch between over and underhand every…

* Due to the construction going on CrossFit Kids will be cancelled this Saturday, the 31st. ** We will be closed Sunday, January 1st. *** 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) 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…

* We will be closed Sunday, January 1st. ** 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) 2 Strict Press + 3 Push Press: Every 2:00 x 6 sets Warm-up as needed. Start around 70% of your 1RM Strict Press. Build as heavy as deemed fit. 2a) 5 minute AMRAP: 30 Alternating Dumbbell Box Step-ups 50/35 30 Dumbbell Shoulder-to-Overhead 50/35 Max Burpees Rest 3 minutes 2b) 5 minute AMRAP: 20 Alternating Dumbbell Box Step-ups 50/35 20 Dumbbell Shoulder-to-Overhead 50/35 Max Burpees Rest 3 minutes 2c) 5 minute AMRAP: 10 Alternating Dumbbell Box Step-ups 50/35 10 Dumbbell Shoulder-to-Overhead 50/35 Max Burpees Score for the workout is total Burpees Extra Work: 3) Strict Knees-up: 10 minute EMOTM Pick a rep count you can maintain for all 10 minutes. 4) Front Rack Sotts Press: 5 sets of 10…