Author: Jade

* Mark your calendars. CVCF Annual Holiday party is Saturday, January 28th, at Foam Brewery. Tickets can be purchased HERE…Ticket Sales Close This Wednesday. WOD:  1) 2 Power Snatch + 1 Snatch: Every 1:30 x 7 sets Warm-up as needed. Start around 60-70% of your 1RM. Drop and reset between each rep. Build as heavy as deemed fit. 2) Clean + Front Squat + 2 Jerks: Every 1:30 x 7 sets Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. 3) AQAP: 50-40-30-20-10 Kettlebell Swings 53/35 75-60-45-30-15 Double-unders Extra Work: 4) Strict Pull-up: 10 minute EMOTM Banded or assisted whatever is appropriate. Pick a rep count you can maintain for all 10 rounds. 5) Banded Face Pulls: 3 sets of 30 Rest 90-120 seconds between sets. Focus on positioning not speed. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

* Mark your calendars. CVCF Annual Holiday party is Saturday, January 28th, at Foam Brewery. Tickets can be purchased HERE…Ticket Sales Close This Wednesday. WOD: 1) Pause Back Squat: 2 Reps Every 2:00 x 5 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Pause for 3 seconds in the bottom of the Squat. 2) Back Squat: 7 Reps Every 3:00 x 3 sets This should be done as a continuation of your Pause Back Squats starting at 10:00 on the clock. Build as heavy as deemed fit. 3) 15-12-9 – AQAP: Hang Squat Cleans 115/75 Burped Box Jump Overs 24/20 Extra Work: 4) Hip Thrusts: 4 sets of 10 Rest 90-120 seconds between sets. Heavy as possible. 5) Row: 20 x 250m @ 1K-2K Pace Rest 60 seconds between intervals. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE