Category: Move

*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 – 7:30 – Every 1:30 x 5 sets: 5-10 Rope Rows or 5-10 Strict Chin-ups + 20 second Hollow Hold 1b) 7:30 – 15:00 – Every 1:30 x 5 sets: 3-5 Seated Box Foot Wrap + Stand or 1-3 Rope Climbs 15ft 1c) 17:00 – 29:00 – Every 2:00 x 6 sets: 5 Dead Stop Strict Press + 5 Bent Over Dumbbell Rows Tempo (2.2.2) + 30 Double-unders/50 Heavy Rope Single-unders Strict Press, Dead Stop, refers to no “touch-and-go”…

*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) 21 minute EMOTM: 1 – 50ft Dog Sled Push 1 – 50ft Farmer’s Carry 3 – 50ft D-Ball Carry Partner up for this to share the Dog Sleds. If there are more than 9 people in a single class doing the Fitness programming, grab a dragging sled and do a Plate Push across the room. For all movements work as heavy as possible, you should be looking for 20-30 seconds worth of work for each movement. 2) AQAP: 50…

*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 2:00 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….

*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) 5 rounds AQAP: 400m Run  + 3 rounds of… 5 Ring Rows 10 Push-ups 15 Air Squats Extra Work: 2) Sled Drag: 400m @ Bodyweight Goal stimulus is continuous movement, scale loading as needed. This is not for time. For results post detailed weights, reps, times, thoughts, etc. for all work completed 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 – 10:30 – Every 1:30 x 7 sets: 5/side Single Arm Dumbbell Push Press Tempo (1-0-2) + 3/side Single Leg Ball Slams For the Dumbbell Push Press perform all reps on 1 side, and then switch to the other, focus on that tempo. For the Ball Slams switch sides between each rep. 1b) 10:30 – 21:00 – Every 1:30 x 7 sets: 5/side Single Arm Dumbbell Upright Row + 20-30 second Hollow Hold Pick reps, weights, etc. you can maintain for all 7 sets. Upright Rows perform all reps on…