Category: Competition

*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 Snatch Pull + 2 Low Hang Squat Snatch + 1 Overhead 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 many complex as possible in 5 minutes at 70% of your day’s Max. For example, if you hit 200lbs for the complex, then you perform as many complexes as possible in 5 minutes at 140lbs. 2) AQAP: 25 Dumbbell Box Step-Overs 50/35 @ 24/20 50 Wall Balls 20/14 75 Toes-to-bar 50 Wall Balls 20/14 25 Dumbbell Box Step-Overs 50/35…

*Sign-up for the 2019 CVCF Team Internal Throwdown – HERE – Registration will close Sunday 5/19 WOD: Session A: 1) Every 1:30 x 10 sets: 1 Power Clean + 1 Low Hang Clean Start around 60% of your 1RM. Build as heavy as deemed fit. 2) Clean 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) 5 sets of: 1 Pause Front Squat + 3 Front Squats Rest 2-3 minutes between sets. Build as heavy as deemed fit. Goal is to work heavier than last week. 4) 5 sets of: 1 Pause Back Squat + 3 Back Squats Rest 2-3 minutes between sets. Build as heavy as deemed fit. Goal is to work heavier than last week. 5) 3 rounds for Max Reps: 40 seconds Assault Bike Calories 20 seconds Rest 40 seconds Burpees 20…

*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) Every 1:30 x 10 sets: 2 Hang Power Snatch + 1 Hang Snatch Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 2) Snatch Pulls: 4 sets of 3 @ 105% Rest 2-3 minutes between sets. Reset on the floor between each rep. Use straps if you need them/have them. 3) 21-18-15-12-9-6-3 – AQAP: Strict Handstand Push-ups 50 Double-unders Scale as needed. 50 Double-unders after each round. 4) 4 rounds AQAP: 400m Run 21 Wall Balls 30/20 7 Bar Muscle-ups Scale as needed. 5) Sled Drag: 400m @…

*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: Session A: 1a) 0:00 – 15:00 – Every 1:30 x 10 sets: 1 Clean Pull + 2 Hang Power Clean + 1 Thruster Warm-up as needed. Start around 50-60% of your 1RM. Build as heavy as deemed fit. Hang Position should be somewhere between top of the knee and hips. 1b) 16:00 – 21:00 – 5 minute AMRAP: Max Complexes From “A” Above @ 70% of Day’s Max Perform as many complex as possible in 5 minutes at 70% of your day’s Max. For example, if you hit 200lbs for the complex,…

*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. 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) * AirDyne (keep the pace conversational and relaxed) * Cycling (get outdoors and enjoy the scenery as you ride) * Hike…