Category: Move

*Monday, September 2nd is Labor Day…There will be one class at 9:00 AM. WOD: 1) 30 minute AMRAP: 300m Run 15 Ball Slams 40/30 3 Rope Sit-to-Stand Extra Work: 2) Sled Drag: 400m @ Bodyweight Stimulus is constant movement, scale loading as needed for desired stimulus. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*Anniversary Party @ CVCF is this Saturday, the 7th @ 5:00 PM. We hope to see lots of you there for an awesome time. WOD: 1) 20 minute EMOTM: 1 – 5 Double Kettlebell Sumo Deadlifts 2 – 100ft Farmers Carry 3 – 5/side Single Arm Dumbbell Strict Press 4 – 5/side Single Arm Dumbbell Row Pick weights that you can maintain or increase on for all 5 cycles. Work as heavy as possible. 2) 8 minute AMRAP: 100 Heavy Rope Single-unders 21 Front Squats 65/45 12 Push-ups Extra Work: 3) Hollow Hold: Accumulate 3 minutes Keep track of time and attempts to complete. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*Anniversary Party @ CVCF is this Saturday, the 7th @ 5:00 PM. We hope to see lots of you there for an awesome time. WOD: Concept Cardio/Burn Concept Cardio/Burn programming will be kept “hidden” and will be posted just in the gym. It will be modeled to fit accordingly with Wednesday’s and Friday’s programming so there is not direct overlap of movements.  For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*Anniversary Party @ CVCF is this Saturday, the 7th @ 5:00 PM. We hope to see lots of you there for an awesome time. WOD: 1a) 0:00 – 10:00 – 10 minute EMOTM: 5-15 Knees-up or Toes-to-bar Pick a movement that you can kip and a rep count you can sustain unbroken for all 10 sets. 1b) 11:00 – 23:30 – Every 2:30 x 5 sets: 10-20 second L-Sit/Knee Hold + 10-15 V-Ups + 15-20 Kettlebell Swings Move swiftly between movements. Pick reps/weights you can maintain for all 5 sets. L-Sit/Knee hold can be done hanging from the Pull-up Bar, Support position on Rings, Parallettes or Dumbbells (Knee Hold won’t work on these two). 1c) 25:00 – 40:00 – Every 3:00 x 5 sets: 100m D-Ball Bear Carry + 200m Run You choose the loading, we want athletes getting 30 seconds plus rest on each round,…

*Anniversary Party @ CVCF is this Saturday, the 7th @ 5:00 PM. We hope to see lots of you there for an awesome time. WOD: 1) Every 3:00 x 7 sets: 5 D-Ball Over the Shoulder + 10 D-Ball Bear Squats + 50m/side Single Arm DB or KB Overhead Carry Pick loading on the ball and overhead weight that you can move from one movement to the next without stopping. You should be able to do each Overhead Carry unbroken. 2a) 5 minute AMRAP: 50 Ring Rows Max Dumbbell Box Step-Overs 25/15 @ 24/20 Rest 1 minute after Part A. 2b) 5 minute AMRAP: 50 Deadlifts 95/65 Max Dumbbell Box Step-Overs 25/15 @ 24/20 Extra Work: 3) Hip Thrusts: 4 sets of 10 Rest 90-120 seconds between sets. Heavy as possible. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE Wow has…