Category: Competition

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: Session A: 1) Run – 5 sets of: 800m Easy 600m Moderate 400m Hard 200m Sprint No rest between sets. Work for consistent paces on each respective distance. Session B: 1) Front Squat: 5 sets of 5 @ Moderate Load Rest 2-3 minutes between sets. 2) Back Squat: 5 sets of 5 @ Moderate Load Rest 2-3 minutes between sets. 2) AQAP: 33 Power Cleans 95/65 50 Double-unders 27 Hang Power Cleans 95/65 50…

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) Every 1:30 x 10 sets: 1 Power Snatch + 1 Low Hang Snatch Start around 60% of your 1RM. Build as heavy as deemed fit. 2) Snatch Pull: 4 sets of 3 @ 110% Rest 2-3 minutes between sets. Reset on the floor between reps. Use straps if you need them/have them. 3) AQAP: 10-8-6-4-2 Muscle-ups 4-8-12-16-20 Bar Facing Burpees Scale as needed. 4) AQAP: 50/35 Calories Assault Bike 30 Strict Handstand Push-ups 30 Overhead…

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: Session A: 1a) 0:00 – 15:00 – Every 1:30 x 10 sets: 1 Clean Pull + 2 Low Hang Squat Clean + 1 Jerk Warm-up as needed. Start around 50-60% of your 1RM. Build as heavy as deemed fit. Hang Position should be anywhere below the knee but not touching the floor. 1b) 16:00 – 21:00 – 5 minute AMRAP: Max Complexes From “A” Above @ 70% of Day’s Max Perform as…

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) Bench Press: 5 @ 70%, 3 @ 80%, Max Reps @ 90% Rest 2-3 minutes between sets. Use an accurate max. We will be hopping on a little Wendler 5-3-1 program for the next 8 weeks to help push up the Pressing strength. Keep track of your weights and reps as this will be a linear progression. 2) Strict Press: 5 @ 70%, 3 @ 80%, Max Reps @ 90% Rest 2-3 minutes…