Category: Move

*News at CVCF – Softgoods, Qualifiers and More…HERE 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

*News at CVCF – Softgoods, Qualifiers and More…HERE WOD: 1a) 0:00 – 7:00 – 7 minute Partner AMRAP: Part 1 – Partner 1 – 15 Ring Rows – Partner 2 – Dual Dumbbell Overhead Hold Part 2 – Partner 1 – 20 Banded Face Pulls – Partner 2 – Hollow Hold on Pull-up Bar Perform this as an extended Warm-up to get positions and movements good and warm-up. Perform with a Partner. Each of you do Part 1, then each of you do Part 2, and then repeat until 7 minutes is up. While on person is doing the repetition movement, the other is doing the static hold. Don’t make the repetition movements too hard, they are warm-up, they shouldn’t be fatiguing. 1b) 8:00 – 18:00 – 10 minute AMRAP: 25-20-15-10-5 Strict Pull-ups 50 Double-unders or 100 Heavy Rope Single-unders Perform a set of Jump…

*News at CVCF – Softgoods, Qualifiers and More…HERE WOD: 1) 20 minute AMRAP: 400m Sled Drag @ Bodyweight 400m D-Ball Carry 400m Farmers Carry Remaining Time Easy on Machine of Choice Yup, you’ve kind of got two Met-cons today. We’ve been doing a ton of dragging and carrying in the Fitness programming the last couple of months, time to put it to a test. Load yourselves appropriately so that each movement is difficult, but not overbearing. If you finish in under 20 minutes have a machine setup and finish your time out at a conversational pace on the machine. 2) 10 minute AMRAP: 21 Abmat Sit-ups 15 Box Jump Overs 24/20 9/side Single Arm Dumbbell Push Press 35/25 Extra Work: 3) Banded Tricep Press Down: 100 Reps Use a resistance you can perform 40-50 reps to start. For results post detailed weights, reps, times, thoughts, etc. for…

WOD: 1a) 0:00 – 10:30 – Every 1:30 x 7 sets: 3-3-2-2-1-1-1 Front Squat Warm-up as needed. Start around 60% of your 1RM. Reference past weeks for loading. Build as heavy as deemed fit. 1b) 0:00 – 10:30 – Every 1:30 x 7 sets: 3-3-2-2-1-1-1 Back Squat Reference past weeks for loading. Build as heavy as deemed fit. 2) 3 rounds AQAP: 400m Run 30 Alternating Dumbbell Goblet Lunges 35/25 Extra Work: 3) Single Leg Good Morning: 4 sets of 10/side Rest 90-120 seconds between sets. Perform all reps on 1 side before switching to the other. Focus on position and balance first, loading second. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE Great documentary on Netflix for those that are interested

*Damon will be in today, Saturday the 9th to hang out and see people while we do a workout that we’ve jointly put together. For those who know Damon you all know he has been through a lot the last 4 years and he would love to see you all. WOD: 1) AQAP: 10-20-40 Burpee Box Jumps 24/20 10-20-40 Deadlifts 95/65 200-400-800m Run 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 https://www.youtube.com/watch?v=mW2czgBXwFo