Author: Jade

*Zoom Power Hour Link HERE (Password CVCF) **CVCF Gym Update – 5/4/20 – HERE WOD: 1a) Warm-up – Passive: 2 minutes 90-to-90 Rotations 2 minutes Cat/Cow Spend additional time stretching/mobilizing as needed. 1b) Warm-up – Active – 2-3 rounds of: 1 minute Jump Rope or Carido Machine/Run 10 Alternating Curtsey Lunges 1 minute “Y” Hold For quality, not for time. 2) Strength/Volume Work – Every 3:00 x 5 sets: 10 Dumbbell Romanian Deadlifts 20 Dumbbell Z-Press 30 Alternating Low Step-ups Scale volume as needed, this should be pretty steady state using most of the 3 minute window. 3) Met-con – 20 minute AMRAP: 21 Alternating Dumbbell Squat Snatch 150 Double-unders or 300 Single-unders 15 Alternating Dumbbell Squat Snatch 100 Double-unders or 200 Single-unders 9 Alternating Dumbbell Squat Snatch 50 Double-unders or 100 Single-unders 18 Wall Balls 200m Run 30 Wall Balls 200m Run 42 Wall Balls 200m…

*Zoom Power Hour Link HERE (Password CVCF) **CVCF Gym Update – 4/26/20 – HERE ***New Softgoods Order Shipped Direct to you HERE (First wave of orders will be placed the morning of Monday the 20th) WOD: 1a) Warm-up – Passive: 1-2 minutes/side Lax Ball/Foam Roller/Household Item Lat Mobilization 1-2 minutes/side Lax Ball/Foam Roller/Household Item Pec Mobilization Spend additional time mobilizing/stretching as needed. 1b) Warm-up – Active – 2-3 rounds of: 10 “PVC” Pass Throughs 5 Wall Therapy Squats 10 Scapula Push-ups + Single Arm Plank Tap For quality, not for time. Spend additional time warming up as needed. 2) Strength/Volume Work – 20 sets of :40 ON/:20 OFF: Station 1 – Bench Ski Jumpers Station 2 – Tuck Crunches Station 3 – Lying Medball Chest Toss Station 4 – Alternating Pistol Press Max Reps @ each station.  3) Met-con – 5 sets of 3 minute AMRAP –…