Category: Move

Because of lack of sign-ups we are cancelling the Internal Team Throwdown. We will be refunding all sign-ups accordingly, you should see the money back in your account by next week. WOD: Option A – CrossFit Burn Burn programming will be kept “hidden” as has always been 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. Option B – Active Recovery This is meant to be done on your own, in the side gym, or if class is small for Burn, this can be done alongside the Burn Class so you can watch other’s suffer 🙂 1) Crossover Symmetry: Activation – 1 Time Through x 10 reps Each Movement Slow and steady. Focus on good position and activation on each rep. 2) @ Modearte Tempo: 5…

We are still 30 sign-ups away from being able to make the Throwdown a viable event. If you’re planning to sign-up and haven’t yet, please do so. We will be cancelling the event next week if we do not get the rest of the needed sign-ups. *Sign-up for the 2019 CVCF Team Internal Throwdown – HERE – Registration will close Sunday 5/19 WOD: 1a) 0:00 – 7:30 – Every 1:30 x 5 sets: 5-8 Stink Bugs + 10-20 second Hanging Knee Hold OR 5-8 Strict Handstand Push-ups + 10-20 second Hanging L-Sit Hold Pick reps and movements you can maintain for all 5 sets. 1b) 7:30 – 15:00 – Every 1:30 x 5 sets: 5/side Split Kneeling Single Arm Dumbbell Press Tempo (0-0-3) + 20-30 Box Shoulder Plank Taps Pick reps/weights you can maintain for all 5 sets. Dumbbell Press up, no pause, and 3 second lower….

We are still 30 sign-ups away from being able to make the Throwdown a viable event. If you’re planning to sign-up and haven’t yet, please do so. We will be cancelling the event next week if we do not get the rest of the needed sign-ups. *Sign-up for the 2019 CVCF Team Internal Throwdown – HERE – Registration will close Sunday 5/19 WOD: 1) 21 sets of – :30 seconds Work/:30 seconds Rest: Sets 1-7 – D-Ball Bear Carry Sets 8-14 – 12″ Box Toe-Touches Sets 15-21 – Alternating Mountain Climbers w/Sliders All 7 sets of each movement in a row, before moving to the next station.  2) 8 minute AMRAP: 20 Kettlebell Swings 35/26 10 Ring Rows Extra Work: 3) Single Arm Kettlebell Upright Row: 3 sets of 10/side Rest 90-120 seconds between sets. Focus on position over loading. For results post detailed weights, reps, times, thoughts, etc….

We are still 30 sign-ups away from being able to make the Throwdown a viable event. If you’re planning to sign-up and haven’t yet, please do so. We will be cancelling the event next week if we do not get the rest of the needed sign-ups. *Sign-up for the 2019 CVCF Team Internal Throwdown – HERE – Registration will close Sunday 5/19 WOD: 1a) 0:00 – 10:00 – Every 2:30 x 4 sets: Back Squat (10-10-7-5) Warm-up as needed. Start around 60% of your 1RM. Build through the sets as heavy as deemed fit…be mindful we haven’t done any heavy bi-lateral squatting in 12 weeks so don’t crush yourself. 1b) 10:00 – 18:00 – Every 2:00 x 4 sets: 7/side Front Foot Elevated Front Rack Reverse Lunge Standing on anything from a 10lb plate to a 6″ box depending on comfort and flexibility. Perform all reps on 1 leg…

We are still 30 sign-ups away from being able to make the Throwdown a viable event. If you’re planning to sign-up and haven’t yet, please do so. We will be cancelling the event next week if we do not get the rest of the needed sign-ups. *Sign-up for the 2019 CVCF Team Internal Throwdown – HERE – Registration will close Sunday 5/19 WOD: 1) Teams of 2 – “You Go, I Go”- 25 minute AMRAP: 200m Run/250m Row or Ski/500m C2 Bike/600m Assault Bike 10 Thrusters 65/45 10 Ring Rows One person goes at a time trading rounds back and forth. Treat these as hard efforts, as if you’re working with someone of similar abilities these will be equal work-to-rest intervals. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE