Category: Sport

Class: 1) Snatch Pull + Hang Snatch + Snatch + Overhead Squat: 1 Complex Every 2 minutes for 7 sets Start at approximately 60% of your 1RM. Build as heavy as deemed fit. No dropping the bar between reps. All reps are full Squat. Use straps if you need them/have them. 2) Clean Pull + Hang Clean + Clean + Jerk: 1 Complex Every 2 minutes for 7 sets Start at approximately 60% of your 1RM. Build as heavy as deemed fit. Both Cleans are full Squat and the Jerk is a Split Jerk. No dropping the bar between reps. 3) 4 rounds AQAP: 10 Burpees 20 Wall Balls 20/14 40 Double-unders Extra Work: 4) Muscle-ups: 10 minutes Practice Work on any facet of a Ring Muscle-up, if you have them perform an EMOTM. 5) GHD Sit-ups: 3 sets of 20 Rest 90 seconds between sets. For results post detailed…

* Monday, September 1st, there will be only ONE class at 9 AM ** CrossFit Team Series Information HERE Class: 1) 6 rounds AQAP: 30 Air Squats 19 Power Cleans 95/65 7  Banded Pull-ups 400m Run For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments Wow, this day has rolled around yet again and I’m always impressed by all the people involved and grateful for all the people have made it happen. Todays marks CVCF being open for 4 YEARS! I feel like it was just yesterday, literally the time has gone that fast, that I was loading my Jeep up with Dumbbells and driving to Dorest Park to work out with a handful of folks in the grass. At that time there was no CrossFit around, we opened the first affiliate, and it is amazing to see…

* Monday, September 1st, there will be only ONE class at 9 AM ** CrossFit Team Series Information HERE Class: 1) 3 rounds AQAP: 800m Run 30 Burpee-to-target 20 Power Snatch 75/53 Burpee-to-target should be a minimum f 6″ out of your reach Extra Work: 2) Dog Sled Sprints: 6 x 50m Rest 90 seconds between efforts. Load as heavy as possible, but not so heavy that it takes longer than 30 seconds. 3) 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

* Monday, September 1st, there will be only ONE class at 9 AM ** CrossFit Team Series Information HERE WOD: 1) Back Squat: 5 @ 65%, 5 @ 70%, 5 @ 75%, 5 @ 80%, 5 @ 85% Warm-up as needed. Rest 90-120 seconds between sets. 2) AQAP: 21 Overhead Squats 95/65 21 Pull-ups 75 Double-unders 15 Overhead Squats 95/65 15 Pull-ups 50 Double-unders 9 Overhead Squats 95/65 9 Pull-ups 25 Double-unders Extra Work: 3) Bar Muscle-ups: 10 minutes Practice Work on any facet of a Bar Muscle-ups 4) Glute Series: 3 sets of 10 Mini Squats, 10 Monster Walks F,B,L,R, 10/side Clam Shells, 10 Glute Bridges For all movements keep a mini-band around your knees. Rest 90-120 seconds between sets. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments

* Monday, September 1st, there will be only ONE class at 9 AM ** CrossFit Team Series Information HERE Class: 1) 20 minute EMOTM: Odd + Even, Movements of Choice Movements should be weaknesses, i.e. the stuff you hate seeing on the board. Pick reps and weight ranges that you can maintain for all 10 sets of each movement. Keep the work to no more than 20 seconds (unless Double-unders you can bring it out to 30 seconds). 2) 5 rounds for Max Reps: 40 seconds Row for Calories 20 seconds Rest 40 seconds Box Jumps 24/20 20 seconds Rest Extra Work: 3) Hip Extension: 3 sets of 20 Rest 90 seconds between sets. Add load if able. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments While there is some random nonsense in this, this is a great listen