Author: Jade

*Monday, September 2nd is Labor Day…There will be one class at 9:00 AM. WOD: 1) 30 minute AMRAP: 300m Run 20 Alternating Dumbbell Snatches 50/35 1 Rope Climb 20ft Extra Work: 2) Sled Drag: 400m @ Bodyweight Stimulus is constant movement, scale loading as needed for desired stimulus. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*Anniversary Party @ CVCF is this Saturday, the 7th @ 5:00 PM. We hope to see lots of you there for an awesome time. WOD: 1a) 0:00 – 7:00 – Every 1:00 x 7 sets: 3 BTN Clean Grip Push Press Warm-up as needed. Start around 40-50% of your 1RM. Build as heavy as deemed fit. Goal here is warm-up and positioning work, don’t push the weight to a point where the movement starts getting off. Barbell is taken from the floor. 1b) 7:00 – 14:00 – Every 1:00 x 7 sets: 2 Clean Lift-Offs + 1 Clean Pull Work in the 50-70% range of your 1RM. Again use this as positioning and warm-up work. Reset on the floor between reps, no touch and go. Build as heavy as deemed fit. 1c) 14:00 – 21:30 – Every 1:30 x 5 sets: 1 Clean and Jerk…