Category: Sport

* Join us Tomorrow Night for the CrossFit Open with Fit Vine Wine and Paleo Naturals, they will be dishing out some awesome product! 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…

* Join us Next Friday for the CrossFit Open with Fit Vine Wine for a Wine Tasting WOD: 1) Bench Press (7-5-5-3-3-2-1): 1 sets Every 1:30 x 7 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 2) 10 minute EMOTM: Odd – 8-10 Seated Dumbbell Military Press Even – 5/side Plank Rows This should be perform as a continuation of your Push Press. Your last round of Push Press ends at 10:30, where you then start the 10 minute EMOTM. Pick a Dumbbell Weight you can hit for 8-10 reps for the military press. Use the same Dumbbells for the Plank Rows. Plank Rows, hold a front plank with hands on the Dumbbells and Row one arm at a time to the chest, alternating arms each rep. 3) 12 minute Up Ladder: 3 Kettlebell Swings 53/35 3 Burpees 30 Double-unders Work is…

* Join us Next Friday for the CrossFit Open with Fit Vine Wine for a Wine Tasting WOD: 1) Snatch: 2 Reps 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. Drop and reset between reps. 2) Clean + 2 Jerks: 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 and Split Jerk. 3) 10 minute AMRAP: 5 Chest-to-bar Pull-ups 10 Deadlifts 185/135 20 Wall Balls 20/14 Extra Work: 4) Toes-to-bar: 10 minutes Practice Work on any facet of a Kipping Knees-up/Knees-to-armpits/Toes-to-bar. 5) Hollow Position: Accumulate 3 minutes Keep track of total time and attempts to complete. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE Because I know we’ve got tons of riders at CVCF…get pumped…

* Join us Next Friday for the CrossFit Open with Fit Vine Wine for a Wine Tasting WOD: 1) Back Squat: Every 2:30 5 @ 60-70% 3 @ 65-75% 2 @ 75-85% 2 @ 85-95% 1 @ 90-100% Warm-up as needed. Pick loading based on percentage ranges and personal feel. Goal if it’s there is always the upper end of the range. 2) Front Squat: Every 2:00 5 @ 60-70% 4 @ 70-80% 4 @ 75-85% 4 @ 80-90% This should be a continuation of your Back Squats on a  running clock. First set of Front Squats starts at the end of your last Back Squat interval. Pick loading based on percentage ranges and personal feel. Goal if it’s there is always the upper end of the range. 3) 9 minute AMRAP: 15 Air Squat Squats 12 Box Jump Overs 24/20 9 Hang Power Cleans 75/55 Extra Work: 4) Single Leg Hip Thrusts: 3…

* Join us Next Friday for the CrossFit Open with Fit Vine Wine for a Wine Tasting WOD: 1) Teams of 2 – 20 minute AMRAP: 12 Box Jumps 24/20 9 Shoulder-to-Overhead 115/75 6 D-Ball Over Shoulder 100/70 One Person works at a time, while one person works the other most hold a Front Plank. If partner breaks from the Front Plank the other partner must stopping working immediately. Score is total rounds for the team. Extra Work: 2) Band Pull Aparts: 4 sets of 15 Overhand + 15 Underhand Rest 90-120 seconds between sets. Focus on positioning and activation, not speed. 3) Pull-up: 10 minutes Practice Work on any facet of a Strict or Kipping Pull-up. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE