* Join us this Friday Evening for the Final Open Workout. Redline will be up for any new gear needs, and there will be beer and pizza.

** Help us refine CVCF to make it even better, it would be greatly appreciated if you could take a few minutes and will out the survey HERE

WOD:

1) Back Squat: Every 2:30

5 @ 60-70%

3 @ 65-75%

2 @ 75-85%

2 @ 85-95%

1 @ 90-100%

1 @ 95-105%

Warm-up as needed. Pick loading based on percentage ranges and personal feel. Goal if it’s there is always the upper end of the range.

2) Front Squat: Every 2:00

5 @ 60-70%

5 @ 65-75%

2×5 @ 70-80%

This should be a continuation of your Back Squats on a  running clock. First set of Front Squats starts at the end of your last Back Squat interval. Pick loading based on percentage ranges and personal feel. Goal if it’s there is always the upper end of the range.

3) 50-40-30-20-10 – AQAP:

Russian Kettlebell Swings 53/35

Air Squats

Extra Work:

4) Single Leg Hip Thrusts: 3 sets of 15/side

Rest 90-120 seconds between sets. Add load if able.

5) Sled Drag: 400m @ Bodyweight

If you can’t keep this moving steadily scale the weight appropriately.

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