Author: Jade

*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 Samson Stretch 1-2 minutes/side Pec Stretch Spend additional time stretching/mobilizing as needed. 1b) Warm-up – Active – 3 rounds of: 5 Squat Hold + “X” Press Out 5 Table Top Up/Downs 5 Burpees For quality, not for time. 2) Strength/Volume Work – 15 sets of :45 ON/:15 OFF: Station 1 – Alternating Lunges Station 2 – Dumbbell/Kettlebell/Household Item Russian Swings Station 3 – Seated Banded Face Pulls Max reps on each station. For the Face Pulls, slow the movement tempo down and make sure you’re hold good positions, scaps pulled back and down, and getting good activation through the upper back. 3) Met-con – 7 minute AMRAP: 10 Alternating Box/Stair/Couch Step-ups…

*Zoom EMOTM of the Day @ Noon Today HERE (Password is 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 Pigeon Stretch 1-2 minutes/side Hurdler Stretch Spend additional time stretching and mobilizing as needed. 1b) Warm-up – Active – 5 minute AMRAP: 5 PVC/Band/Towel Pass Throughs 4 Alternating Wide, Pause, Lunges 3 Wall Therapy Squats For quality not for time. 2) Strength – Volume Work – 4 rounds for Quality: 15 Banded Pull Aparts 10/side Slider Mountain Climbers 5/side Pause (3 seconds), Bulgarian Split Squats Rest 90-120 seconds between sets. 3) Gymnastics/Skill – 10 minute AMRAP: 5 Candle Sticks 2-5 Wall Climbs Scale as needed. Focus on the skills and positions and not speed. 4) Met-con – AQAP: 1 mile Run/2000m…