Category: Move

*There will be no Olympic Lifting class this Friday @ 3:30 PM Class: 1) Push Press: Establish a 1RM Take as rest as needed, warm-up as needed, take as many attempts as needed. 2) 12 minute AMRAP: 6 Deadlits 95/65 12 Push-ups 24 Single-unders Extra Work: 3) Hip Thrusts: 3 sets of 10 Rest 90 seconds between sets. Heavy as possible. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments The Open season is really, officially over now. The Masters qualifier was this last weekend, and I couldn’t be prouder of all the amazing work that our 6 Masters did. Pretty awesome to see that out of 2,000 Masters to make the 2nd round, 6 came from CVCF. A huge congrats goes to Kristi, which as of this point it looks like she has qualified, all scores seem to be…

*OLYMPIC CLASS WILL BE CANCELLED THIS FRIDAY @ 3:30 Class: 1) Clean Pull: 3 reps Every 75 seconds for 10 sets Start at 80% of your 1RM Clean. The goal should be to build up and over 100% of your max Clean. 2) Clean: 2 reps Every 75 seconds for 10 sets Start at approximately 60% of your 1RM Clean. These should all be full Squat. If you don’t have the proper mobility to do a full Clean then work with a Power Clean for today. Build as heavy as you like. You should be dropping the bar between reps and focusing on a  nice tight start and reset. 3) 8 minute AMRAP: 8 Ring Rows 8 Hang Squat Cleans 45/35 8 Burpees The recommended scaling for today if you can’t do a Pull-up is the Ring Row, to mix up the stimulus and also give you a…

*Olympic Class will be cancelled this Friday @ 3:30 Class: 1) Back Squat: 3 reps Every 90 seconds for 10 sets Start at approximately 60% of your 1RM. Build as heavy as you like. 2) 3 rounds AQAP: 400m Run 20 Shoulder-to-Overhead 65/45 Extra Work: 3) Hip Extension: 4 sets of 12 Rest 90 seconds between sets. Add load if able. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments

*WOD PATHS: An Explanation Of Our New Programming Structure HERE Class: 1) 4 rounds AQAP: 75 Single-unders 25 Push-ups 15 Power Cleans 75/53 Extra Work: 2) 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

*WOD PATHS: An Explanation Of Our New Programming Structure HERE Class: 1) Bench Press: Establish a 1RM Warm-up as needed. Take as much rest, as many sets, and as many attempts as needed to establish a current 1RM. 2) AQAP: 400m Run 21 Front Squats 95/65 6 Rope Sit-to-stand 400m Run 15 Front Squats 95/65 4 Rope Sit-to-stand 400m Run 9 Front Squats 95/65 2 Rope Sit-to-stand Extra Work: 3) Superman Position: Accumulate 2 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