Author: Jade

*April 1st Programming Shift + New Class + New Intro Program HERE **Sign-up for the 2019 CVCF Team Internal Throwdown – HERE – Registration will close Sunday 5/19 ***Sunday, April 14th, 8-10 AM. Gym Clean-up Day…there will be NO Open Gym. Come lend us a hand, we’ll be painting plates, cleaning bars, tearing down machines and we could use your help. Donuts and Coffee will be provided. WOD: 1) 20 minute AMRAP: 100 Ball Slams 40/30 50 Burpees Remaining Time AMRAP… 15 Push-ups 15 Calories Ski/Bike/Row/Run If you’re running, perform a 300m Run Extra Work: 2) Sled Drag: 400m @ Bodyweight Stimulus is constant movement. Scale loading as needed. Not for time. Focus on staying as upright as possible and really focus on walking through your heels and getting good hamstring and glute activation. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE A little…

*April 1st Programming Shift + New Class + New Intro Program HERE **Sign-up for the 2019 CVCF Team Internal Throwdown – HERE – Registration will close Sunday 5/19 ***Sunday, April 14th, 8-10 AM. Gym Clean-up Day…there will be NO Open Gym. Come lend us a hand, we’ll be painting plates, cleaning bars, tearing down machines and we could use your help. Donuts and Coffee will be provided. WOD: 1a) 0:00 – 10:00 – Every 2:30 x 4 sets – Bench Press: 10 @ 60%, 8 @ 70%, 6 @ 75%, 4 @ 80% Warm-up as needed. If you aren’t pushing heavy, accurate loading, and would like more “fitness” out of this, add in a 30 second Double Dumbbell Overhead Hold. 1b) 10:00 – 20:00 – Every 2:30 x 4 sets – Deadlift: 10 @ 60%, 8 @ 70%, 6 @ 75%, 4 @ 80% Warm-up as needed. If…