Author: Jade

*News at CVCF – Softgoods, Qualifiers and More…HERE **Programming Update…HERE ***WZA Online Qualifier Week 2 Live Announcement at CVCF, Wednesday August 28th…5:30 PM and 6:40 PM classes will be cancelled. Please come in cheer, have a drink, or jump in on the workout. WOD: 1a) 0:00 – 8:00 – Every 1:00 x 8 sets: 10-20 second Ring Dip Support OR 3-8 Strict Ring Dips Perform Ring Dips only if you can perform them un-assisted. If you’re doing the Ring Dip Support focus on a good hard lockout, trying to maintain some external rotation through the shoulder. 1b) 9:00 – 24:00 – Every 3:00 x 5 sets: 3 Strict Press + 5-10 Push-ups + 15 Dumbbell Overhead Tricep Curls Strict Press taken from the floor. Start around 60% of your 1RM. Build as heavy as deemed fit. Keep the reps/weights consistent for Push-ups and Tricep Curls….

*News at CVCF – Softgoods, Qualifiers and More…HERE **Programming Update…HERE ***WZA Online Qualifier Week 2 Live Announcement at CVCF, Wednesday August 26th…5:30 PM and 6:40 PM classes will be cancelled. Please come in cheer, have a drink, or jump in on the workout. WOD: 1) 21 minute EMOTM: 1 – 50m Double Dumbbell or Kettlebell Overhead Carry 2 – 50m Reverse Sled Drag 3 – 7-10 Slam Ball Reverse Throws Pick a weight that you can maintain for all 7 sets of the Overhead Carry. For the Sled Drag the goal is to move your bodyweight (sled weighs 25lbs), scale loading as needed. For the Slam Ball Throws pick-up from the floor and explode into full extension throwing the ball behind you over your head. 2) AQAP: 40-30-20-10 Wall Balls 14/8 20-15-10-5 Ring Rows Scale as needed. Extra Work: 3) Seated Wide Grip Cable Row: 4…