Category: Uncategorized

WOD: Front Squat: 5-5-5 Strict Press: 5-5-5 10 minute AMRAP:8 Ring Dips16 Abmat Sit-ups32 Walking Lunges Post results/thoughts to comments Great to see so many PR’s in the gym today guys, and a few people stepped it up and tried the rings in some format. We had a visitor this morning, Kyle, from Virginia who killed it and was a great addition to the morning class. Hope to see a bunch of you tomorrow for something a little different. Cheers. Gillian with a nice front squat Justin in the bottom of a ring dip Phil fighting to get out of the bottom – Jade

WOD: Hang Squat Snatch: 3-3-3-3-3 3 rounds AQAP:8 Dumbbell Thrusters 50/358 Dumbbell Hang Power Snatch Left 50/358 Dumbbell Hang Power Snatch Right 50/35 Post results/thoughts to comments As usual great work today guys, while we had a slow morning we saw a number of people in during the evening classes. You are all continuing to make improvements on the olympic lifts, which, is something that will never stop, you guys can always get better. While the met-con was short today it was certainly tough, and you all found out how much harder those thrusters can be with dumbbells or kettlebells. See you tomorrow. Cheers. Justin at the top of a thruster Big ole class at 4:30 today Del and Scott getting through the snatches Travis and George…partner deadlifts during the rugby WOD Kristi and myself doing the met-con this morning…where’s everyone been at…

WOD: “Bodyweight Bonanza” – AQAP:10 Handstand Push-ups20 Ring Dips30 Toes-to-bar40 Burpees50 Pull-ups60 Push-ups70 Box Jumps 24/1880 Sit-ups90 Air Squats100 Double-unders Post results/thoughts to comments Great work today everybody. I think you all, like myself were feeling a little sluggish after some holiday indulgences but you all worked hard and pushed through a really tough workout. More of you are getting double-unders, and it was great to see a few of you step up and try handstand push-ups for the first time. Great to see so many faces in today, see you tomorrow. Cheers. Charles getting his chin over the bar Ryan and Dave repping out sit-ups Chris and Phil on the rings Bryant and Del post WOD – Jade

WOD: “CVCF 12 Days of Christmas”1 Power Clean 155/1052 Front Squats 155/1053 Deadlifts 155/054 DB Push Press 50/355 DB Power Snatch 50/356 DB Swings 50/357 Wall Balls 20/148 Air Squats9 Push-ups10 Pull-ups11 Box Jumps 36/3012 Burpees Workout is performed exactly like the song…12 rounds each round a new movement is added Post results/thoughts to comments Great work today guys, I’m pretty sure everyone is going to have some sort of painful memory associated with a nice Christmas song now. You guys all did great, Phil and Bob showed some real heart in the workout pushing hard to the end. A reminder we will be closed the next couple of days, we will be back open full schedule on Monday. Have a great weekend and Christmas everybody. Cheers. Matt getting that ball up…fresh out of the On-ramp he is going to quickly turn into…

WOD: – Squat Cleans: 5-5-5-5-5 – 21-15-9 – AQAP:Burpee Kettlebell Swing 53/35Plate Overhead Walking Lunges 45/25 Post results/thoughts to comments Great work today guys. For those who worked on squat cleans today you are making some good progress, and for those who opted to work on the front squat good work, and good job of stepping down and working on one of the key components of the squat clean. Burpee kettlebell swings were interesting to say the least, don’t worry you won’t see them often. Hope to see you guys for a big workout tomorrow, remember we are only open through noon. If we don’t see you have a great rest of the week and Holiday. Cheers. Lots of stretching in today’s warm-up Justin working through the lunges Damon getting that kettlebell overhead – Jade