Category: Move

*Sign-up for the 2019 CVCF Team Internal Throwdown – HERE – Registration will close Sunday 5/19 **Sunday, April 14th, 8-10 AM. Gym Clean-up Day…there will be NO Open Gym. Come lend us a hand, we’ll be painting plates, cleaning bars, tearing down machines and we could use your help. Donuts and Coffee will be provided. WOD: 1) 0:00 – 21:00 – Every 1:30 x 14 sets: Odd – 50ft D-Ball Bear Carry + 3 Squats @ 0′, 25′, and 50′ Even – 10 D-Ball Throw Over the Pull-up Bar For the Carry pick the ball up, perform 3 squat, walk 25ft, 3 squats, walk 25ft, and 3 squats to finish. For the throw, literally pick-up the D-Ball and throw it over the pull-up bar, rinse and repeat. Pick an appropriate D-Ball for each of the two movements. 2) 10 minute AMRAP: 20 Box Jump Overs 24/20 10 Push-ups…

  *Sign-up for the 2019 CVCF Team Internal Throwdown – HERE – Registration will close Sunday 5/19 **Sunday, April 14th, 8-10 AM. Gym Clean-up Day…there will be NO Open Gym. Come lend us a hand, we’ll be painting plates, cleaning bars, tearing down machines and we could use your help. Donuts and Coffee will be provided. 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 deemed fit. Tempo is the goal here again. Tempo both up and down is basically whatever is comfortable, or…

*April 1st Programming Shift + New Class + New Intro Program HERE **Sign-up for the 2019 CVCF Team Internal Throwdown – HERE – Registration will close Sunday 5/19 ***Sunday, April 14th, 8-10 AM. Gym Clean-up Day…there will be NO Open Gym. Come lend us a hand, we’ll be painting plates, cleaning bars, tearing down machines and we could use your help. Donuts and Coffee will be provided. WOD: 1) 20 minute AMRAP: 100 Ball Slams 40/30 50 Burpees Remaining Time AMRAP… 15 Push-ups 15 Calories Ski/Bike/Row/Run If you’re running, perform a 300m Run Extra Work: 2) Sled Drag: 400m @ Bodyweight Stimulus is constant movement. Scale loading as needed. Not for time. Focus on staying as upright as possible and really focus on walking through your heels and getting good hamstring and glute activation. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE A little…

*April 1st Programming Shift + New Class + New Intro Program HERE **Sign-up for the 2019 CVCF Team Internal Throwdown – HERE – Registration will close Sunday 5/19 ***Sunday, April 14th, 8-10 AM. Gym Clean-up Day…there will be NO Open Gym. Come lend us a hand, we’ll be painting plates, cleaning bars, tearing down machines and we could use your help. Donuts and Coffee will be provided. WOD: 1a) 0:00 – 10:00 – Every 2:30 x 4 sets – Bench Press: 10 @ 60%, 8 @ 70%, 6 @ 75%, 4 @ 80% Warm-up as needed. If you aren’t pushing heavy, accurate loading, and would like more “fitness” out of this, add in a 30 second Double Dumbbell Overhead Hold. 1b) 10:00 – 20:00 – Every 2:30 x 4 sets – Deadlift: 10 @ 60%, 8 @ 70%, 6 @ 75%, 4 @ 80% Warm-up as needed. If…

*April 1st Programming Shift + New Class + New Intro Program HERE **Sign-up for the 2019 CVCF Team Internal Throwdown – HERE – Registration will close Sunday 5/19 ***Sunday, April 14th, 8-10 AM. Gym Clean-up Day…there will be NO Open Gym. Come lend us a hand, we’ll be painting plates, cleaning bars, tearing down machines and we could use your help. Donuts and Coffee will be provided. 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…