Category: Move

*A few quick updates HERE **Programming will start with just class sessions and limited accessory work for this week. Starting the week of 6/15/20 we will be adding in more robust accessory work for those who are looking for additional training. There will be Move, Power, Sport, and Comp programming Monday – Saturday. WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 5 Cat Cows 10 Alternating Bird Dogs 10/side Single Leg Glute Bridge-ups Warm-up, take your time and focus on quality, activation, and positions. 1b) 10:00 – 26:00 – Every 2:00 x 8 sets: 5 Single Arm Dumbbell or Kettlebell Push Press + 20 second Overhead Hold Remaining time… Odd – Max Banded Upright Rows Even – Max Hollow Hold For this piece perform the 5 Reps on one arm, then a 20 second hold, then switch to the other side. Upon completing both…

*A few quick updates HERE **Programming will start with just class sessions and limited accessory work for this week. Starting the week of 6/15/20 we will be adding in more robust accessory work for those who are looking for additional training. There will be Move, Power, Sport, and Comp programming Monday – Saturday. WOD: 1a) 0:00 – 9:00 – Every 1:00 x 9 sets: Station 1 – 10 Scapula Push-ups + Shoulder Plank Tap Station 2 – 10 Alternating Quad Stretches + 10 Alternating Toe-ups Station 3 – 40 seconds Cardio Machine Warm-up, take your time and focus on quality, activation, and positions. 1b) 14:00 – 26:00 – Every 1:00 x 12 sets: Odd – 10/side Single Arm Bent Over Landmine Row or Dumbbell Row Even – 10 – 20 Calories Ski/Bike/Row/Run You have 6 minutes transition time between the Warm-up and you first set…

*A few quick updates HERE **Programming will start with just class sessions and limited accessory work for this week. Starting the week of 6/15/20 we will be adding in more robust accessory work for those who are looking for additional training. There will be Move, Power, Sport, and Comp programming Monday – Saturday. WOD: 1a) 0:00 – 6:00 – 6 minute AMRAP: 5 Inchworms 10 Alternating Lateral Lunge w/Pause In Bottom 20 Glute Bridge-ups Warm-up, take your time and focus on quality, activation, and positions. 1b) 11:00 – 23:00 – Every 2:00 x 6 sets: 10 Pause Landmine Squats You have 6 minutes transition time between the Warm-up and you first set of Part B. Use this time to do any additional warm-up you may need, and warm-up your specific movement to a first set starting load. Pause in the bottom of the Squat for…

*A few quick updates HERE **To coincide with our new programming structure, you will find programming going forward under Move, Power, Sport, and Competition. For the next 3 days we will be posting just an EMOTM for people to do as a group in class, or feel free to do your own thing. Full programming and class structure will go into affect on Saturday. WOD: 1a) 0:00 – 9:00 – Every 1:00 x 9 sets: Station 1 – 40 seconds Machine Station 2 – 3 Inchworm + Push-up + 5-10 Air Squats Station 3 – 20 seconds/side Bird Dog Hold Performed as a group. Ramp up intensity as deemed fit on the machine based on how warm you’re looking to get. 1b) 15:00 – 45:00 – 5 rounds AQAP: 400m Run or 500/450m Row/Ski or 1000/900m C2 Bike or 1200/1100m Assault Bike 20 Alternating Dumbbell…

*We’re Opening…HERE’s the Deets **Noon Zoom HERE (Password CVCF) ***To coincide with our new programming structure, you will find programming going forward under Move, Power, Sport, and Competition. For the next 3 days we will be posting just an EMOTM for people to do as a group in class, or feel free to do your own thing. Full programming and class structure will go into affect on Saturday. WOD: 1a) 0:00 – 10:00 – Machine or Run – 5 sets of: 30 seconds Easy 30 seconds Hard 60 seconds Moderate Work for maintainable paces at each respective pace/effort. 1b) 11:00 – 21:00 – Every 2:00 x 5 sets: 10 Dumbbell Pause Front Squats Warm-up your hips appropriately in your warm-up time before this piece starts. Hold the bottom of the Squat for 2-3 seconds each rep. 1c) 22:00 – 30:00 – 8 minute AMRAP: 15 Kettlebell…