Category: Move

*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: 1) Every 1:30 x 14 sets: Odd – 25m/side Single Arm Sled Drag Even – 50m/side D-Ball on Shoulder Run Feel the sled out for loading a little at the start. Drag holding on my just one hand, however still work to keep your body/trunk as square as possible while dragging. For the D-Ball run/carry, load with something that is heavy and difficult. Carry 50m on 1 side, and then 50m back on the other. 2) 9 minute Up Ladder: 3 Burpee Box Jump Overs 24/20 3 Dumbbell Shoulder-to-Overhead 35/25 Workout structure is 3+3, 6+6, 9+9, and so on. Dumbbells are meant to…

*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: 1) 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. Ideally we are looking to do this on the C2 Bike, standing, with the Damper at 10. If we’re short on C2 bikes for the class use an assault bike. Loading should not change on the Back Squat for all 7 sets, keep it fixed. Goal for the Back Squat is to work on standing up with…

*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) 4 rounds AQAP: 800m Run 20 Overhead Lunges 65/45 8 Rope Sit-to-stand Scale as needed. Lunges are total reps, 10 per side. Extra Work: 2) Sled Drag: 400m @ Bodyweight Stimulus is constant, steady movement. Scale loading as needed for desired stimulus. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*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) 20 minute EMOTM: 1 – 3 Deadlifts 2 – 50ft/side Kettlebell Suitcase Carry 3 – 5 Strict Chin-ups 4 – 10 Bent Over Double Dumbbell Rows Build the Deadlift as deemed fit. Load the Suitcase carry HEAVY. Use assistance as needed for the Chin-ups, or add load if you have that capacity. Pick weights for both the Carry and Bent Over Rows that you can maintain for all 5 cycles. 2) 21-18-15-12 – AQAP: Dumbbell Front Squats 25/15 Knees-up Extra Work: 3) Double-unders: 10 minutes Practice Goal is to obtain the proficiency to do 100 Unbroken. For results post detailed weights,…

*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: 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