Spring Events @ CVCF
We’ve got a bunch of things coming up in the next couple of months and want to make sure everyone is aware so we can get as many of you involved as possible. We always have an awesome time getting people from the gym together whether it be big or small and hope YOU all get involved whether your normally do or haven’t in the past. So much of life is about experiences, learning, and meeting new people, these are all great opportunities for that to learn a little something about someone new, learn about a different industry, and most importantly probably learn something about yourself. Saturday – March 14th: 8:00 – 10:00 AM Tom Steussy from Sawdog Coffee will be here brewing up some freshly roasted beans for everyone to get their Saturday morning started. If you haven’t, check out their link…
Competition: Monday, March 2nd, 2020
*Lift Heavy Often As In Everyday Seminar with Elijah “EZ” Muhammad Sign-up HERE WOD: Session A: 1) Pause Safety Bar Squat: 5 sets of 3 Warm-up as needed. Rest 2-3 minute between sets. Start around 60% of your 1RM Back Squat. Build as heavy as deemed fit. 2) 5 rounds of: 15/10 Calories Assault Bike 12 GHD Sit-ups 50ft Overhead Walking Lunge 185/135 Rest 2 minutes between rounds. Lunge must be completed in 25ft foot Unbroken sections. Ideally if you have the space set this up so you have to jog from one station to the next. 3) Single Leg Hip Extension: 4 sets of 10/side Rest 90-120 seconds between sets. Add load as deemed fit. 4) Sled Drag: 400m @ Bodyweight Stimulus is constant movement. Focus on walking flat footed and getting as much glute activation as possible. Session B: 1) Row: 5 x 500m Rest 10…
Sport: Monday, March 2nd, 2020
*Lift Heavy Often As In Everyday Seminar with Elijah “EZ” Muhammad Sign-up HERE WOD: 1) “Hawks” – AQAP: 1000m Row 50 Deadlifts 225/155 50 Thrusters 95/65 50 Box Jumps 30/24 50 Burpees 50 Plate Overhead Walking Lunges 45/25 100 Double-unders We will be taking a break from our regularly scheduled programming to remember one of our first members, a great dude and one of my best friends. Come in and push it hard and be thankful you GET to workout. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Power: Monday, March 2nd, 2020
*Lift Heavy Often As In Everyday Seminar with Elijah “EZ” Muhammad Sign-up HERE WOD: 1) “Hawks” – AQAP: 1000m Row 50 Deadlifts 155/105 50 Thrusters 65/45 50 Box Jumps 24/20 50 Burpees 50 Plate Overhead Walking Lunges 25/15 100 Double-unders We will be taking a break from our regularly scheduled programming to remember one of our first members, a great dude and one of my best friends. Come in and push it hard and be thankful you GET to workout. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Move: Monday, March 2nd, 2020
*Lift Heavy Often As In Everyday Seminar with Elijah “EZ” Muhammad Sign-up HERE WOD: 1) “Hawks” – AQAP: 1000m Row 50 Double Kettlebell Deadlifts 53/35 50 Dumbbell Thrusters 25/15 50 Box Jumps 24/20 50 Burpees 50 Plate Overhead Walking Lunges 15/10 200 Heavy Rope Single-unders We will be taking a break from our regularly scheduled programming to remember one of our first members, a great dude and one of my best friends. Come in and push it hard and be thankful you GET to workout. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
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