*We’re Opening…HERE’s the Deets

**Noon Zoom HERE (Password CVCF)

***To coincide with our new programming structure, you will find programming going forward under Move, Power, Sport, and Competition. For the next 3 days we will be posting just an EMOTM for people to do as a group in class, or feel free to do your own thing. Full programming and class structure will go into affect on Saturday.

WOD:

1) Every 1:00 x 30 sets:

Station 1 – 40 seconds Machine

Station 2 – 5-10/side Single Arm Kettlebell Push Press

Station 3 – 15-25 Abmat Sit-ups

Station 4 – 10-15 Ring or Bar Rows

Station 5 – 20 Double Dumbbell Deadlifts (Between Legs)

For the Deadlifts perform these as wide as needed, generally closer to your Squat stance, with the Dumbbells between the legs. Range of motion standard is 1 head of the Dumbbell to the floor. Pick reps appropriately so you can maintain output across all 6 cycles.

Zoom EMOTM of the Day:

1) Warm-up – Every 1:00 x 9 sets:

Station 1 – 10-20 Reach For Opposite Foot With Pause

Station 2 – 20 Glute Bridge Ups

Station 3 – 40 Seconds Cardio

You will be lead through this by the coach as part of the class.

2) Every 1:00 x 30 sets:

Station 1 – 20 Mountain Climbers + 20 Second Plank Hold

Station 2 – 40 Seconds Max “Plate or Book Hops”

Station 3 – 10-20 Chair Dips

Station 4 – 10-20 Curtsy Lunges With “X” Item

Station 5 – 20-40 Air Squats

Perform this as a pick-up where you left off when you re-start each interval.

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