Category: Sport

* 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) Snatch + Hang Snatch: Every 1:00 x 10 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. All reps full Squat. 2) Clean Pull + Power Clean + Hang Clean: Every 1:30 x 7 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Hang Clean is full Squat. 3) 12 minute AMRAP: 21 Wall Balls 20/14 15 Deadlifs 115/75 9 Pull-ups Extra Work: 4) Single Arm Dumbbell Rows w/Pause: 5 sets of 6/side Rest 90-120 seconds between sets. Pause at the chest 2-3 reps for each set. Heavy as possible, keep it strict. 5) Ring Dips: 10 minute EMOTM Perform in whatever manner deemed fit…strict, kipping,…

* Holiday Schedule           – Monday, December 26th, Open Gym 9 AM-5 PM (Programming will be posted)           – Sunday, January 1st, Closed ** Mark your calendars. CVCF Annual Holiday party is Saturday, January 28th, at Foam Brewery. Tickets will go on sale the 1st of the year. ***As many of you know, one of our long time members Damon Lease has been dealing with a whole host of medical issues. Please click the link HERE if you’d like to help the Lease family. WOD: 1) 2 Front Squats + 3 Back Squats: Every 2:30 x 7 sets Warm-up as needed. Start around 70% of your 1RM Front Squat. Build as heavy as deemed fit. Make sure the transition between Front and Back Squat is as quick as possible. 2) 3 rounds AQAP: 60 Double-unders 40 Air Squats 10 D-Ball Over Shoulder 100/70 Extra…

* Holiday Schedule           – Saturday, December 24th, CrossFit Kids Cancelled all other classes on.           – Sunday, December 25th, Closed           – Monday, December 26th, Open Gym 9 AM-5 PM (Programming will be posted)           – Sunday, January 1st, Closed ** Mark your calendars. CVCF Annual Holiday party is Saturday, January 28th, at Foam Brewery. Tickets will go on sale the 1st of the year. ***As many of you know, one of our long time members Damon Lease has been dealing with a whole host of medical issues. Please click the link HERE if you’d like to help the Lease family. WOD: 1) AQAP: 1 Double-under x 10 2 Snatch 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 Jump…

* Holiday Schedule           – Saturday, December 24th, CrossFit Kids Cancelled all other classes on.           – Sunday, December 25th, Closed           – Monday, December 26th, Open Gym 9 AM-5 PM (Programming will be posted)           – Sunday, January 1st, Closed ** Mark your calendars. CVCF Annual Holiday party is Saturday, January 28th, at Foam Brewery. Tickets will go on sale the 1st of the year. ***As many of you know, one of our long time members Damon Lease has been dealing with a whole host of medical issues. Please click the link HERE if you’d like to help the Lease family. WOD: 1) 22 minute AMRAP: 12 Power Snatch 75/55 23 Back Squats 75/55 12 Pull-ups Remember those who are no longer with us. Give it an extra push for Bryant today….

* Holiday Schedule           – Saturday, December 24th, CrossFit Kids Cancelled all other classes on.           – Sunday, December 25th, Closed           – Monday, December 26th, Open Gym 9 AM-5 PM (Programming will be posted)           – Sunday, January 1st, Closed ** Mark your calendars. CVCF Annual Holiday party is Saturday, January 28th, at Foam Brewery. Tickets will go on sale the 1st of the year. ***As many of you know, one of our long time members Damon Lease has been dealing with a whole host of medical issues. Please click the link HERE if you’d like to help the Lease family. 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,…