Category: Competition

*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. 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) *…

*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) Bench Press: 5 @ 60%, 5 @ 70%, Max Reps @ 80% 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 @ 60%, 5 @ 70%, Max Reps @ 80% Rest 2-3 minutes between sets. Use an accurate max. We…

*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 Snatch + 1 High Hang Squat Snatch + 2 Overhead Squats 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…

*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: 1) Every 1:30 x 10 sets: Power Clean + Hang Clean Start around 60% of your 1RM. Build as heavy as deemed fit. 2) Clean Pull: 4 sets of 3 @ 100% 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. 4) 5 sets of: 1 Pause Back Squat…

*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) AQAP: 15 Clean and Jerk 135/95 12 Clean and Jerk 185/135 9 Clean and Jerk 205/145 6 Clean and Jerk 225/155 3 Clean and Jerk 265/175 6 Clean and Jerk 225/155 9 Clean and Jerk 205/145 12 Clean and Jerk 185/135 15 Clean and Jerk 135/95 Scale as needed. Reps are all anyway, anyhow. 2) 5 rounds AQAP: 400m Run  + 3 rounds of… 5 Chest-to-bar Pull-ups 10 Push-ups 15 Air Squats Scale as needed. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE