Author: Jade

* Mark your calendars. CVCF Annual Holiday party is Saturday, January 28th, at Foam Brewery. Tickets can be purchased HERE. WOD: 1) Back Rack Front Foot Elevated Reverse Lunge: 5/side Every 2:00 x 5 sets Warm-up as needed. Reference 12/9/16 for loading. Perform all 5 reps on one leg before switching to the other. Use a 2-4″ elevation. If this is too difficult stick with just a normal Reverse Lunge. 2) Russian Kettlebell Swings: 20 Reps Every 2:00 x 5 sets Perform this as a continuation of your Lunges, starting at 10:00 on the clock. Load as heavy as possible. 3) 12 minute AMRAP: 20 Knees-up 15 Shoulder-to-Overhead 75/55 10 Box Jump Overs 24/20 Extra Work: 4) Double-unders: 10 minutes Practice Goal should be to work to 100 Unbroken reps. 5) Single Leg Hip Thrusts: 3 sets of 15/side Rest 90-120 seconds between sets. Add load if able. Perform all reps on one leg, before switching to the…

* Mark your calendars. CVCF Annual Holiday party is Saturday, January 28th, at Foam Brewery. Tickets can be purchased HERE. WOD: 1) 40 minute EMOTM: Movement 1 – Monostructural Conditioning Movement 2 – Gymnastics/Skill Movement 3 – Non-Monostructural Conditioning Movement 4 – 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 – Wall Balls, Box Jumps, Ball Slams, Kettlebell Swings, lightweight/higher rep Barbell work Thrusters, Cleans, Snatches, STOH, etc, Sled Drag, Farmers Carry, Battle Ropes. This should be approximately 20-30 seconds worth of work. Movement…