Category: Sport

* If we get the sizeable amount of snow that is being called for we will run Open gym through the morning tomorrow as we have found the timelines of people during these weather situations is usually not there. ** The 4th Annual Leave Your Inov-8s at Home CVCF Holiday party is on for Saturday January 31st. Purchase your tickets HERE and PLEASE, it would be super, totally awesome, if you don’t all wait until the last minute so that we can have an easier time planning and preparing accordingly. *** Fall/Winter Schedule Changes/Closings HERE WOD: 1) Overhead Series: 3 reps Every 90 seconds x 15 sets Warm-up as needed. Sets 1-5 are Strict Press, Sets 6-10 are Push Press, Sets 11-15 are Push Jerk. On each movement build as heavy as possible. 2) 3 rounds AQAP: 20 Calories Rowed 20 Kettlebell Swings 53/35 20 Alternating Goblet Lunges 53/35 Extra Work: 3) Hip Extension: 3 sets…

* Mats Olympic Class Is Cancelled This Tuesday, The 9th ** Fall/Winter Schedule Changes/Closings HERE WOD: 1) Snatch Pull + Hang Snatch: 1 Complex EMOTM x 12 sets Start at around 60% of your 1RM, build as heavy as deemed fit. 2) Clean Pull + Hang Clean + Jerk: 1 Complex Every 90 seconds x 12 sets Start at around 60% of your 1RM, build as heavy as deemed fit. 3) 8 minute AMRAP: 8 Burpee Box Jumps Overs 24/20 8 Power Snatch 65/45 8 Pull-ups Extra Work: 4) Single Arm Dumbbell Row: 4 sets of 10/side Rest 90 seconds between sets. Heavy as possible. 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. Post Results/Thoughts To Comments

* Mats Olympic Class Is Cancelled This Tuesday, The 9th ** Fall/Winter Schedule Changes/Closings HERE WOD: 1) Back Squat: 3 sets of 7 Warm-up as needed. Rest 90-120 seconds between sets. Heavy as possible. 2) Front Squat: 4 sets of 3 Warm-up as needed. Rest 90-120 seconds between sets. Heavy as possible. 3) 5 rounds AQAP: 6 Power Cleans 115/75 12 Front Squats 115/75 36 Double-unders Extra Work: 4) Front Rack Hold: 5 x :30/:30 Heavy as possible. 5) Reverse Hyper: 3 sets of 20 Rest 90 seconds between sets. Heavy as possible. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments Another year goes by and we ended Saturday evening with another successful Winter Throwdown. So many people have come up to me and complemented me on running such a great event. While I definitely put some leg work in, our gym, those…

* Winter Throwdown Judges meeting this Friday at 5:45 PM. If you’ve signed up at link HERE you need to be there for the meeting. ** Fall/Winter Schedule Changes/Closings HERE WOD: 1) Back Squat: 3 sets of 5 Warm-up as needed. Rest 90-120 seconds between sets. Build as heavy as deemed fit. 2) Front Squat: 3 sets of 5 Warm-up as needed. Rest 90-120 seconds between sets. Build as heavy as deemed fit. 3) 4 rounds AQAP: 60 Double-unders 30 Wall Balls 20/14 15 Power Snatch 65/45 Extra Work: 4) Hip Thrust: 4 sets of 8 Rest 90 seconds between sets. Heavy as possible. 5) Bulgarian Split Squat: 3 sets of 8/side Rest 90-120 seconds between sets. Heavy as possible. Bar on back rack. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments

* Winter Throwdown Judges meeting this Friday at 5:45 PM. If you’ve signed up at link HERE you need to be there for the meeting. ** Fall/Winter Schedule Changes/Closings 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….