Author: Jade

*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: 2 minutes Pancake Hold/Stretch 1-2 minutes/side Couch Stretch Spend additional time stretching/mobilizing as needed. 1b) Warm-up – Active – 2-3 rounds of: 10 Alternating Squat w/Reach Overhead 5/side Airplanes For quality/not time. Add additional warm-up/movement prep as needed/desired. 2a) Strength/Volume Work – 5 sets sets: 5/side Single Arm Dumbbell Pause Front Squat Rest 90-120 seconds between sets. Pause in the bottom of each squat for 3 seconds. Perform all 5 reps on one side, then switch to the other. 2b) Strength/Volume Work – Every 2:00 x 3 sets: 5/side Single Leg Good Mornings + 5 Sumo Stance Good Mornings Work your…

*New Softgoods Order Shipped Direct to you HERE (First wave of orders will be placed the morning of Monday the 20th) **9:00 AM Zoom Class Link HERE (Password is CVCF) WOD: 1a) Warm-up – Passive: 2 minutes Pancake Stretch 2 minutes Child Pose Spend additional time stretching/mobilizing as needed. 1b) Warm-up – Active – 2-3 rounds of: 10 Quad Stretch 10 Bird Dog 10 Glute Bride-up w/3 second Hold @ Top Take your time and add additional work as needed. 2) Strength/Volume Work – Every 1:00 x 12 sets: 1- 10 Sumo Banded Deadlifts (Pause At Top 2 Seconds) 2- 50-100′ HSW or Lateral Couch Walk 3- 100m Sprint or 30 seconds Double-unders If you’re jumping in on the Power Hour Workout use this as extended warm-up and skill work. 3) Met-con – “Power Hour” – Every 1:00 x 60 sets: 1 – 3-5 Each of Dumbbell…