Author: Jade

* 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: 1 Rep Every 1:00 x 12 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 2) Clean and Jerk: 1 Rep Every 1:30 x 8 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 3) AQAP: 21 Overhead Squats 135/95 30 Toes-to-bar 15 Power Snatch 135/95 20 Toes-to-bar 9 Hang Squat Snatch 135/95 10 Toes-to-bar Rest 10 minutes 4) 4 rounds AQAP: 400m Run 7 Burpee Muscle-ups Rest 10 minutes 5) Deficit HSPU: 30 for time You choose the deficit and whether or not to do strict or kipping. 6) 3 rounds AQAP: 30 Good Mornings 95/65 30 Abmat Sit-ups Scale down the Good Morning volume if you haven’t…

* 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) 21-18-15-12-9-6-3 – AQAP: Thrusters 95/65 Bar Facing Burpees For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE