* 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 fill out the survey HERE

WOD:

 1) Snatch Balance: 5 sets of 2

Warm-up as needed. Star around 70% of your 1RM Snatch, build as heavy as deemed fit. Rest 90-120 seconds between sets.

2) Halting Jerk: 2 Reps Every 1:30 x 10 sets

Warm-up as needed. Start around 60% of your 1RM. Hold the bottom of the dip for 3 seconds.

3) Speed Bench (Close Grip): 2 Reps Every 1:00 x 12 sets

Warm-up as needed. Work with around 40-50% Barbell weight, and approximately 20% of Band tension. Goal should be absolute speed both up and down. This is a fixed weight drill, DO NOT add weight over the course of the 12 sets. If you can’t move the bar fast at the prescribed percentages, scale down. Add 5% from last week.

4) 3 rounds for Max Reps:

3 minutes Assault Bike Calories

3 minutes Row Calories

3 minutes Ski Calories

Goal should be consistent maintainable efforts. Work on, and put an emphasis on your transitions.

5) Dumbbell Overhead Tricep Curl: 4 sets of 8-12 reps

Rest 90-120 seconds between sets. Heavy as possible.

6) Single Arm Dumbbell Row: 4 sets of 6-8 reps

Rest 90-120 seconds between sets. Heavy as possible but keep it strict.

7) GHD Sit-Ups: 3 sets of 20

Rest 90-120 seconds between sets.

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