Category: Move

*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: 1) Every 3:00 x 10 sets: 10 Dumbbell Box Step-ups 25/15 @ 24/20 10 Dumbbell Squat Cleans 25/15 10 Burpee Box Jumps 24/20 Scale as needed. We want you getting a bare minimum of 30 seconds rest, many athletes should be able to attain 1 minute of rest. Scale volume of reps as needed for maintainable output. Zoom EMOTM of the Day: 1) Warm-up – Every 1:00 x 9 sets: Station 1 – 5 Inchworm +…

*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: 1) Every 1:00 x 30 sets: Station 1 – 40 seconds Machine Station 2 – 5-10/side Single Arm Kettlebell Push Press Station 3 – 15-25 Abmat Sit-ups Station 4 – 10-15 Ring or Bar Rows Station 5 – 20 Double Dumbbell Deadlifts (Between Legs) For the Deadlifts perform these as wide as needed, generally closer to your Squat stance, with the Dumbbells between the legs. Range of motion standard is 1 head of the Dumbbell…

*CVCF Gym Update – 5/24/20 – HERE **7:00 AM Zoom HERE (Password CVCF) ***Noon Zoom HERE (Password CVCF) WOD: 1a) Warm-up – Passive: 1-2 minutes/side Samson Stretch 2 minutes Child’s Pose Spend additional time stretching/mobilizing as needed. 1b) Warm-up – Active – 2-3 rounds of: 10 Lunges 10 Reach For Opposite Foot + Pause 10 Hollow Rocks Spend additional time warming up as needed. 2) Strength/Volume Work – Every 3:00 x 5 sets: 3 Single Arm Dumbbell Hang Muscle Clean + 3 Single Arm Dumbbell Hang Squat Clean + 3 Single Arm Dumbbell Pause Front Squat + 3 Single Arm Dumbbell Split Jerk Perform all 12 reps as a complex on one arm, then switch to the other side. That makes a set. Adjust reps up or down as needed based on loading of Dumbbell(s) you have. 3) Gymnastics – Hollow-to-Superman Transitions: 5 sets of 10-15 reps…