Category: Competition

*Monday, September 2nd is Labor Day…There will be one class at 9:00 AM. **WZA Online Qualifier Week 2 Live Announcement at CVCF, Wednesday August 28th…5:30 PM and 6:40 PM classes will be cancelled. Please come in cheer, have a drink, or jump in on the workout. ***News at CVCF – Softgoods, Qualifiers and More…HERE WOD: 1) Push Press + 2 Push Jerk: 5 sets Warm-up as needed. Rest 2-3 minutes between sets. Build as heavy as deemed fit. 2) Jerk Recovery: 4 sets of 3 @ 100%+ Rest 2-3 minutes between sets. Build load as deemed fit. 3) Clean Grip Banded Speed Bench: 2 Reps Every 1:00 x 10 sets @ 45% Bar Weight + 20-30% Band Tension Weight and band tension fixed for all 10 sets. Goal here is absolute speed…speed down correlates to speed up. These should not feel hard at any point, if…

*News at CVCF – Softgoods, Qualifiers and More…HERE **WZA Online Qualifier Week 2 Live Announcement at CVCF, Wednesday August 28th…5:30 PM and 6:40 PM classes will be cancelled. Please come in cheer, have a drink, or jump in on the workout. WOD: Session A: 1a) 0:00 – 7:00 – Every 1:00 x 7 sets: 3 Pause Overhead Sqyats Warm-up as needed. Start around 40-50% of your 1RM. Build as heavy as deemed fit. Goal here is warm-up and positioning work, don’t push the weight to a point where the movement starts getting off. Barbell is taken from the floor. Pause for 1-2 seconds in the bottom of each rep. 1b) 7:00 – 14:00 – Every 1:00 x 7 sets: 2 Snatch High-Pulls Work in the 50-70% range of your 1RM. Again use this as positioning and warm-up work. Pull as high as possible keeping…

*News at CVCF – Softgoods, Qualifiers and More…HERE **WZA Online Qualifier Week 2 Live Announcement at CVCF, Wednesday August 28th…5:30 PM and 6:40 PM classes will be cancelled. Please come in cheer, have a drink, or jump in on the workout. WOD: Session A: 1) Every 2:00 x 10 sets: Clean + Low Hang Clean + Hang Clean All reps are full squat. Build as heavy as deemed fit. 2) Clean Pull: 3 sets of 6 @ 95-105% of 1RM Clean Rest 2-3 minutes between sets. Reset on the floor between each rep. Use straps if you need them/have them. 3) Every 3:00 x 7 sets: 3 Pause Back Squats @ 55% of 1RM + 5 High Box Jumps + 20 second Sprint on C2 Bike or Assault Bike We will be working in partners or even groups of three  for this to share gear….

*News at CVCF – Softgoods, Qualifiers and More…HERE **Programming Update…HERE ***WZA Online Qualifier Week 2 Live Announcement at CVCF, Wednesday August 28th…5:30 PM and 6:40 PM classes will be cancelled. Please come in cheer, have a drink, or jump in on the workout. WOD: 1) Every 2:00 x 10 sets:  Power Snatch + Low Hang Power Snatch + Overhead Squat Start around 60-70% of your 1RM. Build as heavy as deemed fit. 2) Snatch Pull: 3 sets of 6 @ 90-100% Rest 2-3 minutes between sets. Reset on the floor between each rep. Use straps if you have them. 3) “WZA 19.2” – 16 minute AMRAP: 40 Alternating Dumbbell Snatches 50/35 40 Pull-ups 30 Dumbbell Burpees 50/35 30 Chest-to-bar Pull-ups 20 Devil’s Press 50/35 20 Bar Muscle-ups Scale as needed. 4) 4 rounds AQAP: 400m Run 10 Power Cleans 225/155 Scale as needed. 5) Single Arm D-Handle…

*News at CVCF – Softgoods, Qualifiers and More…HERE **Programming Update…HERE ***WZA Online Qualifier Week 2 Live Announcement at CVCF, Wednesday August 28th…5:30 PM and 6:40 PM classes will be cancelled. Please come in cheer, have a drink, or jump in on the workout. WOD: 1a) 0:00 – 7:00 – Every 1:00 x 7 sets: 3 Jerk Balance Warm-up as needed. Start around 40-50% of your 1RM. Build as heavy as deemed fit. Goal here is warm-up and positioning work, don’t push the weight to a point where the movement starts getting off. Barbell is taken from the floor. 1b) 7:00 – 14:00 – Every 1:00 x 7 sets: 2 Halting Clean Pull Work in the 60-80% range of your 1RM. Again use this as positioning and warm-up work. Halt right around the knee for 2 seconds on each rep. Reset on the floor between…