*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 1:30 x 7 sets: 2 Snatch Pulls + Snatch + Overhead Squat

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Reset on the floor between the Snatch Pulls, no Touch-and-Go.

2) Every 1:30 x 7 sets: 2 Clean Pulls + Clean + Jerk

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Reset on the floor between the Clean Pulls, no Touch-and-Go.

3) 3 rounds AQAP:

50 Air Squats

21 Pull-ups

12 Power Snatch 75/55

Extra Work:

4) Hip Extension: 4 sets of 15

Rest 90-120 seconds between sets. Add load as deemed fit.

5) Seated Wide Grip Cable Row: 4 sets of 10

Rest 90-120 seconds between sets. Make them heavy and use your bodyweight to overload the movement a little.

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