Author: Jade

*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) 40 minute EMOTM: Minute 1+2 –  Monostructural Conditioning Minute 3+4 – Gymnastics/Skill Minute 5+6 –  Non-Monostructural Conditioning Minute 7+8 – Barbell Movement 1 – Monstructural Conditoining – Row, Assault Bike, Ski Erg, Run, or Burpees. Double-unders are not an option. Pick a Distance or Caloric output that leaves you with about 40-50 seconds of work on each round. Movement 2 – Gymnastics/Skill – Push-ups, Pull-ups, Toes-to-bar, Handstand Walks, Double-unders, Muscle-ups, etc. This should be up to about 10-20 seconds of work (30 seconds if you’re working Double-unders). Movement 3 – Non-Monstructural Conditioning…

*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 – 12:00 – 12 minute EMOTM: Minutes 1-3 – 5-10 Scap Pull-ups w/1 second Pause at the Top Minutes 4-6 – 10-20 Hanging Hollow Rocks Minutes 7-9 – 5-10 Strict Pull-ups Minutes 10-12 – 5-10 Kipping Pull-ups Pick reps you can maintain for all sets of each movement. If you don’t have un-assisted Strict Pull-ups than perform them assisted with a band. If you don’t have Kipping Pull-ups yet then perform Ring Rows instead. 1b) 15:00 – 30:00 – Every 1:30 x 10 sets: Odd – 5 Strict Press +…

*Sign-up for the 2019 CVCF Team Internal Throwdown HERE **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 – 10:30 – Every 1:30 x 7 sets: 3 Deadlifts + 30 second D-Ball Bear Hold Warm-up as needed. We are going to work this progression for the next 4 weeks. Be consistent with the D-Ball hold, work to build the Deadlift to a heavy set for the day. Reference last week for loading and work to build a little heavier…doesn’t mean top end has to be heavier, could mean bring your bottom sets up. Last week for this. 1b) 10:30 – 21:00 – Every 1:30 x 7 sets: 50ft/side Mixed Carry – D-Ball on…