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: 1) AQAP: 800m Run 30 D-Ball Over the Shoulder 70/50 30 Front Squats 65/45 75 Abmat Sit-ups 30 Front Squats 65/45 30 D-Ball Over the Shoulder 70/50 800m Run Extra Work: 2) Sled Drag: 400m @ Bodyweight Stimulus is constant movement, scale loading as needed for desired stimulus. Focus on walking through your heels and getting maximal glute activation. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

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 10 Dumbbell Skull Crusher. 1b) 10:00 – 20:00 – Every 2:30 x 4 sets – Deadlift: 8 @ 65%, 8 @ 70%, 6 @ 80%, 6 @ 85% Warm-up…

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 – 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…

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 – 7:30 – Every 1:30 x 5 sets: 5-10 Ring Rows OR 5-10 Band Resisted Bar Rows + 5/side Alternating Single Leg V-ups Pick reps, positions, etc. that you can maintain for all 5 sets. 1b) 7:30 – 15:00 – Every 1:30 x 5 sets: 20-30 second Chest-to-Ring Ring Row Hold + 5 Kettlebell Upright Rows OR 1-2 Rope Climbs 15ft (No feet on the way down) Pick reps, positions,…

*Sign-up for the 2019 CVCF Team Internal Throwdown – HERE – Registration will close Sunday 5/19 WOD: 1) 21 minute EMOTM: 1-7 – 50ft Low Dog Sled Push (No Handles) 8-14 – 5-8 Devils Press 15-21 – 50ft/side Suitcase Farmers Carry This is not a rotating EMOTM, perform 7 rounds of one movement and then move to the next. Pick reps, weights, output you can maintain for all 7 sets. Farmers Carry can be done with whatever object the athlete wants, Dumbbell, Kettlebell, Farmers Handle, or Barbell. 2) 10 minute AMRAP: 18 Wall Balls 14/8 12 Knees-up 6 Dumbbell Box Step-Overs 35/25 @ 24/20 Dumbbell Step Overs are low volume, make them difficult. Extra Work: 3) Banded Good Morning: 4 sets of 10 Rest 90-120 seconds between sets. Focus on position over loading. Setup pins at the base of the rig and set Orange or Purple Bands from…