Category: Move

*The State of CVCF 2020 Address HERE WOD: 1a) 0:00 – 4:00 – Every 1:00 x 4 sets: 20 seconds/side Bird Dog Hold Focus on getting long and neutral through your spine. Thumb to the ceiling, scapula retracted back and down. 1b) 4:00 – 8:00 – Every 1:00 x 4 sets: 5/side Single Arm Tall Kneeling Kettlebell Bottoms-up Press Focus on positioning and activation over load. Perform all reps on 1 side, then switch to the other. 1c) 8:00 – 18:00 – Every 2:00 x 5 sets:  15 Dumbbell Bench Press + 15 Bent Over Reverse Flyes Use two different weights, the Bench Press should be significantly heavier than the Bent Over Reverse Flys. Perform the Flys in a strict fashion. 1d) 18:00 – 34:00 – Every 4:00 x 4 sets: 10 Ring Rows + 10 Ball Slams 40/30 + 1:00 Front Plank Hold + 10 Ball…

*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: 1) 20 minute EMOTM: A –…

*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: 1a) 0:00 – 12:00 – Every…

*The State of CVCF 2020 Address HERE WOD: 1) 5 rounds AQAP: 750/675m Row/Ski or 1500/1350m Bike Erg or 1800/1600m Assault Bike 20 Wall Balls 14/8 10 Shoulder-to-Overhead 75/55 Scale as needed. Extra Work: 2) Wide Grip Lat Pull-Down: 4 sets of 15 Rest 90-120 seconds between sets. Heavy as possible. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE