Category: Sport

* 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) 3 Strict Press + 4 Push Press: Every 2:00 x 6 sets Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. 2a) 5 minute AMRAP: 30…

* 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) Snatch Pull + Snatch + Overhead Squat: Every 1:00 x 10 sets Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. Reset between the…

* 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) 3 Front Squats + 4 Back Squats: Every 3:00 x 6 sets Warm-up as needed. Start around 60-70% of your 1RM Front Squat and climb as deemed fit. Reference 11/21/16 for loading….

*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) 5 rounds – 4 minute AMRAP – 1 minute Rest: 6 Power Snatch 95/65 12 Abmat Sit-ups 18 Air Squats Each round you restart at Power Snatch #1. Don’t game this, get after it. Score each 4 minute block accordingly. Extra Work: 2) D-Ball Bear Hold: Accumulate 3 minutes Keep track of total time and attempts to complete. 3) Pistol Squat: 10 minute Practice Work on any facet of a Pistol Squat including mobility. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*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) Back Rack Lunges: 5/side Every 2:00 x 5 sets Warm-up as needed. Start around 30-40% of your 1RM Back Squat. Alternate legs each rep. Build as heavy as possible. Reference 11/18/16 for loading. 2) Good Morning: 15 reps Every 2:00 x 5 sets This should be done as a continuation of your Lunges starting at 10:00 on the clock. Start around 20-30% of your 1RM Deadlift. Increase loading as deemed fit. Focus on positioning and stretch over loading. Reference 11/18/16 for loading. 3) 7 minute Up Ladder: 3 Thrusters 65/45 3 Pull-ups Workout is performed 3+3, 6+6, 9+9, and so on until 7 minutes is up. Extra Work: 4) Hip Extension: 4 sets of 10…