Category: Uncategorized

WOD: Rope Climb Practice: 15 minute 4 rounds AQAP:250m Row10 Push Press 135/95 Post results/thoughts to comments First time out with the ropes today and you all did awesome. For many it was your first time ever getting on a climbing rope and some of you made it all 20 feet to the top. Awesome work. I hope nobody got burnt too badly. Hope to see lots of you in tomorrow evening for the Open workout whether your competing or not, come in. Cheers. Travis getting the bar overhead and representing wearing his “Hawks” shirt Cranking on the rowers Catherine, Carol and Gregg putting their bars up – Jade

1 Year ago today one of our members, a beloved friend, and amazing person to the world, Ryan Hawks, passed away due to injuries incurred during a ski accident. Many of you who train at CVCF knew him, and while many did not know him, his attitude, drive, encouragement, and good nature was a key to making CVCF the success it is today. We will be celebrating his life by attacking his workout, “Hawks,” with everything we’ve got to show appreciation for the amazing person he was. Whether you knew him or not, I hope to see lots of you in this Saturday for his workout. – Jade

WOD: Deadlift:5 @ 65% of 1RM5 @ 70% of 1RM3 @ 75% of 1RM3 @ 80% of 1RM1 @ 85% of 1RMMax Reps @ 90% of 1RM 12 minute AMRAP:5 Handstand Push-ups10 Toes-to-bar15 Ball Slams 40/30 Post results/thoughts to comments Nice job today on the deads everybody. PR’s all over the place. Many more of you kicking up into handstands today which was also awesome to see. Keep up the great work. Open workout was released tonight check it out HERE. Get ready to get your snatch on Amanda still rocking with her cast on and hitting some GHD sit-ups instead of the Toes-to-bar Chris with a nice 405 on the bar Graz moving some weight Jay with a big PR! – Jade

WOD: Front Squat: 5-5-3-3-1-1 3 rounds AQAP:40 Double-unders30 Wall Balls 20/1420 Kettlebell Swings 70/53 Post results/thoughts to comments Great work today everybody. PR’s all over the place on the front squat. Awesome work! Elbows up and a tight midline helped bring many of you to some new weights today. A real burner of a met-con, hope the new wall ball lines give you all something that you can consistently shoot for. Keep up the great work, you’re all amazing athletes. Cheers. Sefton showing how it’s done getting the ball up over the line Cheri stepping it up to the 53lb Kettlebell Ken hitting some step-ups at the Kettlebell class – Jade

WOD: “Opening Day”- 4 rounds AQAP:10 Power Snatch 95/652 50 Foot Shuttle Runs15 Pull-ups2 50 Foot Shuttle Runs20 Box Jumps 24/182 50 Foot Shuttle Runs Post results/thoughts to comments First I want to say thank you so much to everyone that came in and helped out this weekend. The new space saw an amazing transformation, and while there are still a ton of little things to get done, the main gym is built and ready to go. Thank you all for your support and I look forward to having you all as a continued part of our community which is constantly growing. Cheers. A little warm-up action Shuttle runs were unexpectedly hard Heather getting up to the pull-up bar – Jade