*As many of you already know one of our members Eric Rozendaal passed away earlier this week due to a heart attack. An amazing guy, full of life, love, and happiness that we lost too soon. We’ll be doing a workout in his memory next Saturday, the 21st. You can read more about him HERE.

**Coach Nate will be taking off early August. He wanted us to drop this note up for everyone on the website.

“As much as I have enjoyed the last six years being a part of the CVCF community, it is time for a change in scenery. I initially joined in 2011, and have met some of the best people in my life at the gym. I have participated in multiple competitions, seminars, and lifestyle changes. Jade allowed me the opportunity to begin coaching all you wonderful people in 2012. Coaching has been one of the best experiences I could have asked for. I have learned countless lessons and have made life long friends while doing so. Jill and I will be getting married in August, and moving to Santa Fe in September. August 6th will be my last day coaching. We would love to get together with you all before we head out of town. Please join us at Foam Brewery downtown this Saturday, July 21st at 6:30 PM to cheers the last seven years. All are welcome!

WOD:

1) Every 2:00 x 7 sets:

200m Run

+

5 Strict Press

Warm-up as needed. Build to a heavy 5 Strict Press given the stimulus.

2) Every 3:00 x 5 sets:

300m Run

+ 

15 Box Jump Overs 24/20

+

10 Knees-up

Scale as needed. You should be getting at least 30 seconds rest each round.

3) Every 4:00 x 3 sets:

400m Run

+

20 Kettlebell Swings 35/26

+

10 Shoulder-to-Overhead 65/45

Scale as needed. You should be getting at least 30 seconds rest each round. This entire piece should be done on a running clock, taking 41 minutes.

Extra Work:

4) Band Pull-Aparts: 100 Reps

Switch between over and underhand every 10 reps.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE