Saturday 11.20.21

Ron

Swamp Monster

Sweat
Teams of 3
3 Rounds:
 Time Cap: 25 Minutes
750 Meter Row
75 Wallballs (14/10)
20 Clean and Jerks

Round 1: 95/65
Round 2: 115/85
Round 3: 135/95

Train
Teams of 3
3 Rounds:
Time Cap: 25 Minutes
750 Meter Row
75 Wallballs (20/14)
20 Clean and Jerks

Round 1: 115/85
Round 2: 135/95
Round 3: 155/105

Compete
Teams of 3
3 Rounds:
Time Cap: 25 Minutes
750 Meter Row
75 Wallballs (20/14)
20 Clean and Jerks

Round 1: 135/95
Round 2: 155/105
Round 3: 175/115

Continue Reading Saturday 11.20.21

Friday 11.19.21

Joe

There She Goes

Sweat
5 Rounds:
AMRAP 3:
7 Double Dumbbell Hang Snatches (35s/20s)
7 Burpee Box Jump Overs (24″/20″)

Rest 3 Minutes Between Rounds

Train
5 Rounds:
AMRAP 3:
7 Double Dumbbell Hang Snatches (50s/35s)
7 Burpee Box Jump Overs (24″/20″)

Rest 3 Minutes Between Rounds

Compete
5 Rounds:
AMRAP 3:
7 Double Dumbbell Hang Snatches (50s/35s)
7 Burpee Box Jump Overs (24″/20″)

Rest 3 Minutes Between Rounds

Continue Reading Friday 11.19.21

Thursday 11.18.21

Bailey

RoboCop

Sweat
AMRAP 15:
10 Strict Toes to Bar
200′ Single-Arm Front Rack Carry (53/35)
1000 Meter Bike

Train
AMRAP 15:
10 Strict Toes to Bar
200′ Single-Arm Front Rack Carry (70/53)
1000 Meter Bike

Compete
AMRAP 15:
10 Strict Toes to Bar
200′ Single-Arm Front Rack Carry (70/53)
1000 Meter Bike

CV Bulletin
Today is Bring a Friend Thursday! Have your buddy fill out our online waiver and come take a FREE class!

Happy Birthday Caroline Spurling!

Continue Reading Thursday 11.18.21

Wednesday 11.17.21

Clean Queens

Kung Fu

Sweat
3 Rounds:
15 Dumbbell Push Press (35s/20s)
30 Alternating Jumping Lunges
60 Double Unders

Run 400 Meters

3 Rounds:
15 Dumbbell Push Press (35s/20s)
30 Alternating Jumping Lunges
60 Double Unders

Train
3 Rounds:
15 Dumbbell Push Press (50s/35s)
30 Alternating Jumping Lunges
60 Double Unders

Run 400 Meters

3 Rounds:
15 Dumbbell Push Press (50s/35s)
30 Alternating Jumping Lunges
60 Double Unders

Compete
3 Rounds:
15 Handstand Push-ups
30 Alternating Pistols
60 Double Unders

Run 400 Meters

3 Rounds:
15 Handstand Push-ups
30 Alternating Pistols
60 Double Unders

CV Bulletin

Happy Birthday Jeremy Price & Tommy Oliver!

Continue Reading Wednesday 11.17.21

Monday 11.15.21

Malon

No Takebacks!

Sweat
5 Rounds for Max Reps:
1 Minute of Power Snatches (75/55)
1 Minute of Burpee Pull-ups
1 Minute of Rest

Train
5 Rounds for Max Reps:
1 Minute of Power Snatches (95/65)
1 Minute of Burpee Strict Pull-ups
1 Minute of Rest

Compete
5 Rounds for Max Reps:
1 Minute of Power Snatches (115/85)
1 Minute of Burpee Bar Muscle-ups
1 Minute of Rest

CV Bulletin
The CV Store is LIVE with 25 brand new items and will be open until midnight on Wednesday, November 17th! All items will ship to the gym for pickup by December 4th. If you have ideas for new items on the store you don’t see please message David Smith with those ideas and we’ll do our best to make it happen for December! We also have new items including a reverse tie-dye sweatshirt, velcro patches and JUNK headbands that will be available in store only in the next two weeks!

Save the Dates:
Thursday, November 25: Thanksgiving Day Murph (6am & 8am)
Friday, December 17: The 2nd Annual CV Rowling Tournament + Christmas Sweater Contest
Registration is only $10 and last year’s champion took home $500!

Happy Birthday Daniele Beeler & Jackie Champion!

Continue Reading Monday 11.15.21

Saturday 11.13.21

Leslie

Dead Sea

Sweat
Teams of 3
4 Rounds for Max Reps:
4:00 Max Calorie Row
3:00 Max Burpees Over Erg
2:00 Max Kettlebell Box Step-Overs (35s/26s) (24″/20″)¬†

Train
Teams of 3
4 Rounds for Max Reps:
4:00 Max Calorie Row
3:00 Max Burpees Over Erg
2:00 Max Kettlebell Box Step-Overs (53s/35s) (24″/20″)

Compete
Teams of 3
4 Rounds for Max Reps:
4:00 Max Calorie Row
3:00 Max Burpees Over Erg
2:00 Max Kettlebell Box Step-Overs (53s/35s) (24″/20″)

Continue Reading Saturday 11.13.21

Friday 11.12.21

Blythe, Jason, & David

Squat Clean

Build to a Heavy Single

Kangaroo Castle

Sweat
AMRAP 8:
1 Squat Clean (95/65)
10 Double Unders
2 Squat Cleans (95/65)
20 Double Unders
3 Squat Cleans (95/65)
30 Double Unders
4 Squat Cleans (95/65)
40 Double Unders

Continue to add (1) Squat Clean and (10) Double Unders each round.

Train
AMRAP 8:
1 Squat Clean (135/95)
10 Double Unders
2 Squat Cleans (135/95)
20 Double Unders
3 Squat Cleans (135/95)
30 Double Unders
4 Squat Cleans (135/95)
40 Double Unders

Continue to add (1) Squat Clean and (10) Double Unders each round.

Compete
AMRAP 8:
1 Squat Clean (135/95)
10 Double Unders
2 Squat Cleans (135/95)
20 Double Unders
3 Squat Cleans (135/95)
30 Double Unders
4 Squat Cleans (135/95)
40 Double Unders

Continue to add (1) Squat Clean and (10) Double Unders each round.

Continue Reading Friday 11.12.21