Fitness: Monday, October 7th, 2019
*CVCF Intramural Open Starts this Saturday at 9:00 AM. If you’re not competing feel free to come in, hang out and cheer on some athletes. WOD: 1) Every 2:00 x 5 sets: 5 Front Squats Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 2) Every 2:00 x 5 sets: 5 Back Squats Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 3) 7 minute Up Ladder: 3 Dumbbell Deadlifts 35/25 3 Box Jump Overs 24/20 Workout is 3+3, 6+6, 9+9, and so on until 7 minutes is up. Extra Work: 4) Hip Thrusts: 100 Reps No loading. Break-up as needed. Pause for 1 second at the top of each rep. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Sport: Monday, October 7th, 2019
*CVCF Intramural Open Starts this Saturday at 9:00 AM. If you’re not competing feel free to come in, hang out and cheer on some athletes. WOD: 1) Every 2:00 x 5 sets: 5 Front Squats Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 2) Every 2:00 x 5 sets: 5 Back Squats Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 3) 7 minute Up Ladder: 3 Dumbbell Deadlifts 50/35 3 Box Jump Overs 24/20 Workout is 3+3, 6+6, 9+9, and so on until 7 minutes is up. Extra Work: 4) Hip Thrusts: 100 Reps No loading. Break-up as needed. Pause for 1 second at the top of each rep. 1) C2 Bike – 6 sets of: 1 minute Easy @ Damper 1 30 Seconds Hard Standing @ Damper 10 30 seconds Easy…
Sport: Saturday, October 5th, 2019
*1st Annual CVCF Team Intramural Open HERE …If you want a T-Shirt make sure you sign-up by end of day Sunday, the 6th. WOD: 1) 20 minute AMRAP: 400m Run 21 Push-ups 15 Hang Power Cleans 115/75 3 Rope Climbs 15ft Extra Work: 2) Sled Drag: 400m @ Bodyweight Stimulus is constant movement, scale as needed. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Competition: Saturday, October 5th, 2019
*1st Annual CVCF Team Intramural Open HERE …If you want a T-Shirt make sure you sign-up by end of day Sunday, the 6th. WOD: 1) Every 3:00 x 6 sets: 5 Muscle-ups 5 Squat Snatch 225/155 Scale as needed. 2) 14 minute AMRAP: 75 Calories Row 50 Dumbbell Shoulder-to-Overhead 50/35 25 Burpee Box Jump Overs 24/20 Max Rope Climbs 15ft Scale as needed. 3) Sled Drag: 400m @ Bodyweight Stimulus is constant movement, scale as needed. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Fitness: Saturday, October 5th, 2019
*1st Annual CVCF Team Intramural Open HERE …If you want a T-Shirt make sure you sign-up by end of day Sunday, the 6th. WOD: 1) 20 minute AMRAP: 400m Run 21 Kettlebell Hang High-Pulls 53/35 15 Push-ups 6 Rope Sit-to-stand Extra Work: 2) Sled Drag: 400m @ Bodyweight Stimulus is constant movement, scale as needed. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
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