Category: Competition

*The State of CVCF 2020 Address HERE **New Programming Blocks start today. As we jump into this we strongly encourage you all to pick a block of programming and stick with it. We will be working through a 12 week block of work, so plan to stay put for 12 weeks. As always you can scale up and down as needed for the Met-cons but we encourage you to stick with a Strength/Accessory platform for the next 12 weeks. For the Power programming we will be working through a block of percentage work. You’ll test all your movements this week for baseline, and then work through 11 weeks of percentage work…many like this regimented percentage work, while others don’t. Pick what is appropriate for you, what addresses your goals, and also keeps you interested and having fun. WOD: Session A: 1) 2 sets of:…

*The State of CVCF 2020 Address HERE WOD: 1) AQAP: 30-40-50 Wall Balls 20/14 4-3-2 Peg Board Climbs Scale as needed. 2) 5 sets of: 5/side Single Arm Dumbbell Clean and Jerk 100/70 100ft Sandbag Carry 200/150 Rest 1 minute between sets. Focus on smooth, clean reps. Goal is for each set to be within 5-10 seconds of each other, pace appropriately. 3) Every 3:00 x 5 sets: 15 Cable Rope Tricep Press Downs 5 Pause Football Bench w/30lbs Chain/side 75ft Handstand Walk Move with intent from one movement to the next, not taking any prolonged rest. Goal here is working your Handstand Walk with a good amount of pre-fatigue through the shoulders and triceps. Handstand Walk should be performed in unbroken 25ft efforts, you can string them together unbroken, but if you break at 40ft for example, go back to 25ft and re-start. 4) 4 sets…

*The State of CVCF 2020 Address HERE WOD: Session A: 1) Bottoms-up Overhead Squat: 5 sets of 5 Rest 2-3 minutes between sets. Try to work 5-10lbs heavier than last week. Do not come out of the squat in the bottom as you reset/de-load between each repetition. Stay put. 2) 3 sets of: 5 Dumbbell Upright Rows 3 Clean Pull w/Pause @ Top 3 Jerk Balance Use light loading and focus for this is warm-up and skill work. 3) Every 2:00 x 12 sets: A – 3 Clean and Jerk @ 60-70% B – 2 Clean and Jerk @ 70-80% C – 1 Clean and Jerk @ 80-90% D – 5-10 Kipping Parallete Handstand Push-ups Work through this cycle 3 total rounds. Triples and Doubles on C+J’s should be drop and reset. All Cleans are full Squat. Handstand Push-up quantity should be unbroken and consistent…

*For December please be aware of the following schedule changes for the holidays. Tuesday December 31st there be will be no evening classes. Last class of the day will be Noon with the gym closing around 1:30 PM Wednesday, January 1st CVCF will be CLOSED WOD: Session A: 1) 2 sets of: 5/side Half Kneeling Landmine Muscle Snatch 3 Snatch Pull w/Pause at Top 3 Snatch Balance Not for time. For quality and warm-up. Load as deemed appropriate for warm-up/skill work. 2) Every 2:00 x 12 sets: A – 3 Snatches @ 60-70% B – 2 Snatches @ 70-80% C – 1 Snatch @ 80-90% D – 3-10 Ring Muscle-ups Work through this cycle 3 total rounds. Triples and Doubles on Snatches should be drop and reset. All Snatches are full Squat. Muscle-up quantity should be unbroken and consistent reps across all 3 sets…they should…