Category: Competition

*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) Bench Press: 3 @ 65%, 3 @ 75%, Max Reps @ 85% 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: 3 @ 65%, 3 @ 75%, Max Reps @ 85% 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…

*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 Snatch Pull + 2 Hang Power Snatch + 1 Snatch Balance 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. If you’re not comfortable bring the bar down behind the neck for the Snatch Balance than perform a Pause Overhead Squat in it’s place. 1b) 16:00 – 21:00 – 5 minute AMRAP: Max Complexes From “A” Above @ 70% of Day’s…

*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: 1) Every 1:30 x 10 sets: 2 Hang Power Clean + 1 Hang Clean Start around 60% of your 1RM. Build as heavy as deemed fit. 2) Clean Pull: 4 sets of 3 @ 105% 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 +…

*April 1st Programming Shift + New Class + New Intro Program HERE **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: Power Snatch + Hang Snatch Start around 60% of your 1RM. Build as heavy as deemed fit. 2) Snatch Pulls: 4 sets of 3 @ 100% Rest 2-3 minutes between sets. Reset on the floor between each rep. Use straps if you need them/have them. 3) AQAP: 10-8-6-4-2 Overhead Squats 225/155 100-80-60-40-20 Double-unders Scale as needed. 4) 20 minute AMRAP: 100 Alternating Dumbbell Snatches 70/50 50 Burpees Remaining Time AMRAP… 15/10 Calories Assault Bike 5 Muscle-ups…

*April 1st Programming Shift + New Class + New Intro Program HERE **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 High Hang Power Clean + 1 High Hang Squat Clean + 2 Jerks Warm-up as needed. Start around 50-60% of your 1RM. Build as heavy as deemed fit. 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…