Author: Jade

*CVCF Gym Update  – 3/19/20 – HERE **For many of us the simple fact of not driving to and from the gym frees up some time, use this as an opportunity to take care of your body, mobilize a little more, practice some more skills, do some extra accessory work. WOD: 1a) Warm-up – Passive – For Quality: 2 minutes Pancake Stretch 2 minutes/side Low Samson Hold Take your time, stretch longer that prescribed if you need it. 1b) Warm-up – Active – Every 1:00 x 12 sets: Odd – 40 seconds Run/Row/Bike/Ski/Jumping Jacks/Jump Rope Even – 10 Scapula Push-ups + 10 Glute Bridge-ups Get some blood flowing and your heart rate up on the odd round, increasing intensity through each of the 6 cycles. Focus on position and activation on the even round. 2) Strength – Deadlift – 3 sets of: 5 Reps Rest 60…

*CVCF Gym Update  – 3/19/20 – HERE **For many of us the simple fact of not driving to and from the gym frees up some time, use this as an opportunity to take care of your body, mobilize a little more, practice some more skills, do some extra accessory work. WOD: 1a) Warm-up – Passive – For Quality: 2 minutes/side Pec Stretch 2 minutes/side Couch Stretch Take your time, stretch longer that prescribed if you need it.  1b) Warm-up – Active – 16 sets of :20 ON/:10 OFF Odd – Lateral Lunges Even – Plank Shoulder Taps Focus on position and quality not volume of reps. Treat the Lunges as active stretch/mobility. 1c) Warm-up – 3 rounds for Quality: 10 Arm Hugs  10 Arm Twist 10/side Fanny Wackers For quality, not time. 2a) Strength/Volume Work – Every 2:00 x 5 sets: 1 Snatch Pull w/Pause…