Category: Competition

*We’re Opening…HERE’s the Deets **Noon Zoom HERE (Password CVCF) ***To coincide with our new programming structure, you will find programming going forward under Move, Power, Sport, and Competition. For the next 3 days we will be posting just an EMOTM for people to do as a group in class, or feel free to do your own thing. Full programming and class structure will go into affect on Saturday. WOD: 1a) 0:00 – 10:00 – Machine or Run – 5 sets of: 30 seconds Easy 30 seconds Hard 60 seconds Moderate Work for maintainable paces at each respective pace/effort. 1b) 11:00 – 21:00 – Every 2:00 x 5 sets: 3 Pause Front Squats Make sure to spend the 15-20 minute window before we initiate this sequence warming up your Pause Front Squat to a moderate starting loading. 50-60% is a good starting place to come of…

*We’re Opening…HERE’s the Deets **Noon Zoom HERE (Password CVCF) ***To coincide with our new programming structure, you will find programming going forward under Move, Power, Sport, and Competition. For the next 3 days we will be posting just an EMOTM for people to do as a group in class, or feel free to do your own thing. Full programming and class structure will go into affect on Saturday. WOD: 1) Every 3:00 x 10 sets: 10 Dumbbell Box Step-ups 50/35 @ 24/20 10 Dumbbell Squat Cleans 50/35 10 Burpee Box Jumps 24/20 Scale as needed. We want you getting a bare minimum of 30 seconds rest, many athletes should be able to attain 1 minute of rest. Scale volume of reps as needed for maintainable output. Zoom EMOTM of the Day: 1) Warm-up – Every 1:00 x 9 sets: Station 1 – 5 Inchworm +…

*We’re Opening…HERE’s the Deets **Noon Zoom HERE (Password CVCF) ***To coincide with our new programming structure, you will find programming going forward under Move, Power, Sport, and Competition. For the next 3 days we will be posting just an EMOTM for people to do as a group in class, or feel free to do your own thing. Full programming and class structure will go into affect on Saturday. WOD: 1) Every 1:00 x 30 sets: Station 1 – 40 seconds Machine Station 2 – 3 Push Jerk + 3 Overhead Squats Station 3 – 10-20 V-Ups Station 4 – 5-10 Strict Pull-ups Station 5 – 10-15 Deadlifts @ Push Jerk + OHS Weight For the Push Jerk + OHS perform this from the floor, work to build as heavy as able for the day, perform the Push Jerk and OHS in the same grip…

*Gym Update 3/16/20 –  HERE WOD: 1) 1 + 1/4 Front Squat: 5 sets of 5 Warm-up as needed. Rest 2-3 minutes between sets. 2) 3-Position Snatch: Heavy Complex for the Day Order is Floor, Hang, Hi-Hang. Build as heavy as deemed fit. Don’t spend more than 20-30 minutes on this. 3) Ring Muscle-up Technique Work: A – 5 sets of 3 Seated Transitions B – 5 sets of 3 In-Outs C – 5 x 3 Complex (1 Complex is Pull-up, Muscle-up, Dip) Rest as needed between drills and sets. Don’t rush and focus on quality of movement. 4) 3 rounds of – 15-12-9 – AQAP: Alternating Kettlebell Snatch 70/53 Toes-to-bar Calories Ski Erg This is 3 cycles of 15-12-9 of the three movements. Rest 3 minutes between rounds/cycles. 5) Pause Rope Hold + Rope Rows: 4 sets of 15 second Hold + 8-10 Reps Rest 2-3…

*Gym Update HERE WOD: Session A: 1) Every 4:00 x 5 sets: 1 minute Double Kettlebell Front Rack Hold 53/35 + 50ft Double Kettlebell Front Rack Walking Lunge 53/35 Perform this as a complex, hold for 1 minute, then go directly into the lunges. 2) Single Arm KB Overhead Bulgarian Split Squat: 7 sets of 5/side Rest 90 seconds between sets. Focus on position first, loading second. 3) 3 rounds for Max Reps: 1 minute Calories Ski/Bike/Row/Run 1 minute Pistol Squats 1 minute D-Ball Over the Shoulder 150/100 1 minute Rest Scale as needed. 4) 6 rounds of: 20 Hollow Rocks 10/side Kettlebell Side Bends Position first, speed second. 5) Dog Sled Push: 4 sets of 75ft Rest 90-120 seconds between sets. Heavy as possible, unbroken. 6) Single Leg Reverse Hyper: 4 sets of 10/side Rest 90-120 seconds between sets. Session B: 1) Every 6:00 x 5 sets: 25/20…