Category: Move

*Due to the Holiday schedule our programming will be slightly altered for the coming week. You can expect to see…           Monday – Typical Wednesday Programming           Wednesday – Typical Monday Programming           Competition – Monday ON, Tuesday OFF, Wednesday-Saturday ON **Winter 2018 Holiday Schedule HERE WOD: 1a) 0:00 – 7:00 – 7 minute Up Ladder: 3 Push-ups 3 Deadlifts 115/75 Scale as needed. 1b) 10:00 – 17:00 – 7 minute Up Ladder: 3 Ring Rows 3 Shoulder-to-Overhead 75/55 Scale as needed. 1c) 20:00 – 27:00 – 7 minute Up Ladder: 3 Box Jump Overs 24/20 3 Wall Balls 14/8 Extra Work: 2) Abmat Sit-ups: 100 Reps Keep track of time and attempts to complete. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*Due to the Holidays and some of our Benchmark workouts we will have a different schedule for this week. We will have long workouts Monday and Tuesday, Wednesday will be a normal Friday, and Friday will be your normal Monday for this week in terms of programming. **Winter 2018 Holiday Schedule HERE WOD: 1a) 0:00 – 10:00 – Every 2:30 x 4 sets: 5 Front Squats Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 1b) 10:00 – 20:00 – Every 2:30 x 4 sets: 5 Back Squats Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 1c) 20:00 – 26:00 – Every 2:00 x 3 sets: 7/side Front Rack Box Step-ups Work light and focus on activation and not pushing off with the trailing leg. Use a box height that puts your knee and hip in line when foot…

*Due to the Holidays and some of our Benchmark workouts we will have a different schedule for this week. We will have long workouts Monday and Tuesday, Wednesday will be a normal Friday, and Friday will be your normal Monday for this week in terms of programming. **Winter 2018 Holiday Schedule HERE WOD: 1a) 20 minute EMOTM: Odd –  Monostructural Conditioning Even – Gymnastics/Skill 1b) 20 minute EMOTM: Even –  Non-Monostructural Conditioning Odd – Barbell Movement 1 – Monstructural Conditoining – Row, Assault Bike, Ski Erg, Run, or Burpees. Double-unders are not an option. Pick a Distance or Caloric output that leaves you with about 40-50 seconds of work on each round. Movement 2 – Gymnastics/Skill – Push-ups, Pull-ups, Toes-to-bar, Handstand Walks, Double-unders, Muscle-ups, etc. This should be up to about 10-20 seconds of work (30 seconds if you’re working Double-unders). Movement 3 – Non-Monstructural Conditioning – Wall Balls, Box Jumps, Ball…

*Due to the Holidays and some of our Benchmark workouts we will have a different schedule for this week. We will have long workouts Monday and Tuesday, Wednesday will be a normal Friday, and Friday will be your normal Monday for this week in terms of programming. **Winter 2018 Holiday Schedule HERE WOD: 1) Every 3:00 x 7 sets: 5 Close Grip Bench Press + 5 Strict Pull-ups + 30 second Hollow Hollow Start at a moderate load for the Bench Press and build as deemed fit. Strict Pull-ups use assistance, or add load as deemed fit. Scale Hollow Hold time as needed. 2) 12 minute AMRAP: 12 Calories Ski/Bike/Row/Run 18 Dumbbell Shoulder-to-Overhead 35/25 24 Alternating Lunges Extra Work: 3) Band Pull-Aparts: 100 Reps Switch between over and underhand every 10 reps. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*Due to the Holidays and some of our Benchmark workouts we will have a different schedule for this week. We will have long workouts Monday and Tuesday, Wednesday will be a normal Friday, and Friday will be your normal Monday for this week in terms of programming. **Winter 2018 Holiday Schedule HERE WOD: 1) CVCF 12 Days of Christmas – AQAP: 1 Heavy Rope Single-under x 10 2 Deadlifts 135/95 3 Dumbbell Devil’s Press 35/25 4 D-Ball Bear Squats 70/50 5 D-Ball Over the Shoulder 70/50 6 Ring Rows 7 Burpees 8 Knees-up 9 Kettlebell Swings 35/26 10 Box Jumps 24/20 11 Push-ups 12 Dumbbell Clean and Jerks 35/25 For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE