Category: Move

*Bring a friend workout on Halloween HERE ** CVCF Project Day HERE *** Competitors Training Sessions HERE WOD: 1) 40 minute EMOTM: Movement 1 – Monostructural Conditioning Movement 2 – Gymnastics/Skill Movement 3 – Non-Monostructural Conditioning Movement 4 – Barbell Our standard Thursday class setup is going to change for the immediate and ongoing future. We are going to change things up a bit, give you guys more options, but still give you a template and enable you to pack a lot into your hour class time. The guidelines above are further explained below. Movement 1 – Monstructural Conditoining – Row, Assault Bike, Ski Erg, or Run. 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 20 seconds of work (30 seconds…

*Bring a friend workout on Halloween HERE ** CVCF Project Day HERE *** Competitors Training Sessions HERE WOD: 1) Bench Press: 5-5-5-10-10-10 Warm-up as needed. Rest 2-3 minutes between sets. Work as heavy as possible. 2) 3 rounds AQAP: 30 Kettlebell Swings 35/26 30 Box Jumps 24/20 Extra Work: 3) Single Arm Dumbbell Rows: 4 sets of 10/side Rest 90 seconds between sets. Heavy as possible. Keep it strict. For results post detailed weights, reps, times, thoughts, etc, for all work completed. Post Results/Thoughts To Comments  

*Bring a friend workout on Halloween HERE ** CVCF Project Day HERE *** Competitors Training Sessions HERE Class: 1) Power Clean + Push Jerk: Establish a 1RM Warm-up as needed. Rest as needed between lifts. Take as many attempts as needed. Goal is to only build as heavy as you can maintain proper footwork. 2) Power Clean + Push Jerk: 1 Rep EMOTM @ 80% of Today’s Max x 10 sets Perform 1 full rep focusing on absolute precision on your movements. 3) AQAP: 100 Burpees 4) Hollow Position: Accumulate 3 minutes Keep track of total time and attempts to complete. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments  

*Bring a friend workout on Halloween HERE ** CVCF Project Day HERE *** Competitors Training Sessions HERE Class: 1) Back Squat: 3 sets of 5 @ 75% + 5lbs from last week Warm-up as needed. Rest 90-120 seconds between sets. 2) Front Squat: 4 sets of 5 @ 70% + 5lbs from last week Warm-up as needed. Rest 90-120 seconds between sets. 3) 10 minute AMRAP 15 Abmat Sit-ups 15 Wall Balls 14/8 30 Single-unders Extra Work: 4) Hip Extension: 3 sets of 20 Rest 90 seconds between sets. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments  

Class: 1) 5 rounds AQAP: 400m Run 15 Deadlifts 135/95 15 Ring Rows Extra Work: 2) Sled Drag: 400m @ Bodyweight Focus on walking through your heels. Scale load as needed. Load should allow you to be in constant movement. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments