Author: Jade

We are still 30 sign-ups away from being able to make the Throwdown a viable event. If you’re planning to sign-up and haven’t yet, please do so. We will be cancelling the event next week if we do not get the rest of the needed sign-ups. *Sign-up for the 2019 CVCF Team Internal Throwdown – HERE – Registration will close Sunday 5/19 WOD: 1) 21 sets of – :30 seconds Work/:30 seconds Rest: Sets 1-7 – D-Ball Bear Carry Sets 8-14 – 12″ Box Toe-Touches Sets 15-21 – Alternating Mountain Climbers w/Sliders All 7 sets of each movement in a row, before moving to the next station.  2) 8 minute AMRAP: 20 Kettlebell Swings 35/26 10 Ring Rows Extra Work: 3) Single Arm Kettlebell Upright Row: 3 sets of 10/side Rest 90-120 seconds between sets. Focus on position over loading. For results post detailed weights, reps, times, thoughts, etc….

We are still 30 sign-ups away from being able to make the Throwdown a viable event. If you’re planning to sign-up and haven’t yet, please do so. We will be cancelling the event next week if we do not get the rest of the needed sign-ups. *Sign-up for the 2019 CVCF Team Internal Throwdown – HERE – Registration will close Sunday 5/19 WOD: 1a) 0:00 – 10:00 – Every 2:30 x 4 sets: Back Squat (10-10-7-5) Warm-up as needed. Start around 60% of your 1RM. Build through the sets as heavy as deemed fit…be mindful we haven’t done any heavy bi-lateral squatting in 12 weeks so don’t crush yourself. 1b) 10:00 – 18:00 – Every 2:00 x 4 sets: 7/side Front Foot Elevated Front Rack Reverse Lunge Standing on anything from a 10lb plate to a 6″ box depending on comfort and flexibility. Perform all reps on 1 leg…