Category: Move

We’ve had very few sign-ups for the Internal Throwdown. With it being only 6 weeks away we’re going to need people to sign-up sooner than later otherwise we will need to cancel the event. If you’re planning to participate, please Sign-up. If we don’t have a minimum of 50 sign-ups by May 1st, we’ll unfortunately have to cancel. *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 – Bench Press: 8 @ 65%, 8 @ 70%, 6 @ 80%, 6 @ 85% Warm-up as needed. If you aren’t pushing heavy, accurate loading, and would like more “fitness” out of this, add in a 5/side Single Arm Kettlebell Strict Press 1b) 10:00 – 20:00 – Every 2:30 x 4 sets – Deadlift: 8 @ 65%, 8 @ 70%, 6 @ 80%, 6 @…

We’ve had very few sign-ups for the Internal Throwdown. With it being only 6 weeks away we’re going to need people to sign-up sooner than later otherwise we will need to cancel the event. If you’re planning to participate, please Sign-up. If we don’t have a minimum of 50 sign-ups by May 1st, we’ll unfortunately have to cancel. *Sign-up for the 2019 CVCF Team Internal Throwdown – HERE – Registration will close Sunday 5/19 WOD: Option A – Concept Cardio Concept Cardio 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. Option B – Active Recovery 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) Not…

We’ve had very few sign-ups for the Internal Throwdown. With it being only 6 weeks away we’re going to need people to sign-up sooner than later otherwise we will need to cancel the event. If you’re planning to participate, please Sign-up. If we don’t have a minimum of 50 sign-ups by May 1st, we’ll unfortunately have to cancel. *Sign-up for the 2019 CVCF Team Internal Throwdown – HERE – Registration will close Sunday 5/19 WOD: 1a) 0:00 – 7:00 – 7 minute EMOTM: 1-3 Rope Sit-to-Stand OR 3-5 Strict Pull-ups Add load to the Strict Pull-ups if able. 1b) 7:00 – 14:00 – 7 minute EMOTM: 3 Push Press Performed from the floor. Clean the bar. Build to a heavy 3 for the day. 1c) 14:00 – 24:00 – AQAP: 25 Rope Climbs 15ft OR 12 Jumping Pull-up to Negative 24 Hollow Rocks 36 Ring Rows 48 Abmat Sit-ups 60…

We’ve had very few sign-ups for the Internal Throwdown. With it being only 6 weeks away we’re going to need people to sign-up sooner than later otherwise we will need to cancel the event. If you’re planning to participate, please Sign-up. If we don’t have a minimum of 50 sign-ups by May 1st, we’ll unfortunately have to cancel. *Sign-up for the 2019 CVCF Team Internal Throwdown – HERE – Registration will close Sunday 5/19 WOD: 1) Every 3:00 x 7 sets: 50ft Bear Crawl D-Ball Push + 10 Dumbbell Box Step-ups @ 24/20 + 10 Dumbbell Weighted Sit-ups For the D-Ball, push the D-Ball across the floor while doing a Bear Crawl, alternating hands with which you push. For Step-ups the goal is to step-up onto a 24/20 box first and foremost, loading is second. For the Sit-ups, hold the Dumbbell across the chest like a…

We’ve had very few sign-ups for the Internal Throwdown. With it being only 6 weeks away we’re going to need people to sign-up sooner than later otherwise we will need to cancel the event. If you’re planning to participate, please Sign-up. If we don’t have a minimum of 50 sign-ups by May 1st, we’ll unfortunately have to cancel. *Sign-up for the 2019 CVCF Team Internal Throwdown – HERE – Registration will close Sunday 5/19 WOD: 1a) 0:00 – 10:00 – Every 2:00 x 5 sets: 4/side Back Rack Reverse Lunges Warm-up as needed. Alternate legs each rep. Reference last week for loading. Add 2.5-5lbs from last week. If you’re not comfortable going heavier at the top end, work to bring-up just your bottom sets. 1b) 10:00 – 18:00 – Every 2:00 x 4 sets: 5/side Tempo (1-5-1) Dumbbell Goblet Split Squats Start at a moderate load and build as…