Category: Competition

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) Every 1:00 Until Failure: 20 Double-unders  + 1 Hang Squat Clean Thruster 155/115 Increase barbell loading each minute by 10/5 until failure. 2a) 0:00 – 10:00 – 3 rounds AQAP: 10 Muscle-ups 50ft Double Kettlebell Front Rack Walking Lunges 53/35 Scale as needed. 2b) 10:00 – 20:00 – AQAP: 40/30 Calories Assault Bike 40 Thrusters 95/65 40/30 Calories Assault Bike Scale as needed. 2c) 20:00 – 30:00 – 5 rounds AQAP: 7 Burpee Box Jump Overs 24/20 7 Power Snatch 135/95 Scale as needed. For…

We’ve had very few sign-ups for the Internal Throwdown. With it being only 6 weeks away we’re going to need people to sign-up sooner than later otherwise we will need to cancel the event. If you’re planning to participate, please Sign-up. If we don’t have a minimum of 50 sign-ups by May 1st, we’ll unfortunately have to cancel. *Sign-up for the 2019 CVCF Team Internal Throwdown – HERE – Registration will close Sunday 5/19 WOD: 1) Behind the Neck Jerk: 10 sets of 1 Rest 2-3 minutes between sets. Build as heavy 2) Strict Handstand Push-up: “X” Reps Every 1:00 x 20 sets Pick a rep count you can maintain for all 20 sets. 2) 7 minute Up Ladder: 3 Deadlifts 225/155 3 Bar Facing Burpees Workout goes 3+3, 6+6, 9+9, and so until 7 minutes is up. For results post detailed weights, reps, times, thoughts, etc. for all…

We’ve had very few sign-ups for the Internal Throwdown. With it being only 6 weeks away we’re going to need people to sign-up sooner than later otherwise we will need to cancel the event. If you’re planning to participate, please Sign-up. If we don’t have a minimum of 50 sign-ups by May 1st, we’ll unfortunately have to cancel. *Sign-up for the 2019 CVCF Team Internal Throwdown – HERE – Registration will close Sunday 5/19 Active Recovery: The goal should be as much as possible of the following below. Thanks to CrossFit Invictus for posting this. A. Aerobic Restoration 25-40 minutes of one of the following performed at 60-70% effort – easy, restorative pace: * Swim (this is my first choice, and if you have an ocean, even better) * Row (focus on mechanics, smooth and efficient with a very low stroke per minute pace) *…

We’ve had very few sign-ups for the Internal Throwdown. With it being only 6 weeks away we’re going to need people to sign-up sooner than later otherwise we will need to cancel the event. If you’re planning to participate, please Sign-up. If we don’t have a minimum of 50 sign-ups by May 1st, we’ll unfortunately have to cancel. *Sign-up for the 2019 CVCF Team Internal Throwdown – HERE – Registration will close Sunday 5/19 WOD: 1) Strict Press: 3 sets of 5 @ 70% Rest 2-3 minutes between sets. 2) Bench Press: 3 sets of 5 @ 70% Rest 2-3 minutes between sets. 3) 60 minute AMRAP @ Moderate Effort: 2000m C2 Bike @ Damper 1 10 Burpees 50 Box Step-ups 20 Russian Kettlebell Swings 53/35 For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

We’ve had very few sign-ups for the Internal Throwdown. With it being only 6 weeks away we’re going to need people to sign-up sooner than later otherwise we will need to cancel the event. If you’re planning to participate, please Sign-up. If we don’t have a minimum of 50 sign-ups by May 1st, we’ll unfortunately have to cancel. *Sign-up for the 2019 CVCF Team Internal Throwdown – HERE – Registration will close Sunday 5/19 WOD: 1) Snatch: 1 Rep Every 1:00 x 15 sets Warm-up as needed. Build as heavy as deemed fit. 2) Clean and Jerk: 1 Rep Every 1:30 x 10 sets Warm-up as needed. Build as heavy as deemed fit. 3) Rope Pull-ups: 5 sets of 8 Rest 2-3 minutes between sets. Add load as deemed fit. 4) Kroc Rows: 3 sets of 20/side Rest 2-3 minutes between sets. Perform all reps on 1 side before…