Author: Jade

* 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) Bench Press (7-5-5-3-3-3-2): 1 sets Every 1:30 x 7 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 2) 10 minute EMOTM: Odd – 5/side Single Arm Dumbbell Push Press Even – 5/side Plank Rows This should be perform as a continuation of your Push Press. Your last round of Bench Press ends at 10:30, where you then start the 10 minute EMOTM. For the Single Arm Push Press the weight should be significantly heavier than you could Push Press both arms at a time. Plank Rows, hold…

* 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) 2 Hang Snatch: Every 1:00 x 10 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. All reps full Squat. No dropping the bar between reps. 2) Clean + Hang Clean + Jerk: Every 1:00 x 10 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. All reps full Squat and Split Jerk. No dropping the bar between reps. 3) AQAP: 100 Thrusters 65/45 Extra Work: 4) Toes-to-bar: 10 minutes Practice Work on any facet of a Kipping Knees-up/Knees-to-armpits/Toes-to-bar. 5) Hollow Position: Accumulate 3 minutes Keep track…