Category: Power

*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 – 6:00 – Deadlift: 3 Reps Every 2:00 x 3 @ 80-90% of 1RM Make an appropriate jump on your loading based on how your sets felt through the last cycle. Set the bar Dead each rep. 1b) 6:00 – 14:00 – Single Leg Kettlebell Romanian Deadlift: 6-8 reps/side 2:00 x 4 sets Perform all reps on 1 side before switching to the other side. Focus on positioning over load. 1c) 14:00 – 20:00 –…

*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 – 6:00 – Bench Press: 3 Reps Every 2:00 x 3 @ 80-90% of 1RM Make an appropriate jump on your loading based on how your sets felt through the last cycle. 1b) 6:00 – 14:00 – Supinated Bent Over Barbell Row: 10 Reps Every 2:00 x 4 sets Work to establish a position as close to parallel with the floor as possible. Use loading that you can get 6-8 reps strict, and then…

*CVCF Gym Update – 5/29/20 – WE’RE OPENING **7:00 AM Zoom HERE (Password CVCF) ***Noon Zoom HERE (Password CVCF) ****There will be no Move Programming today, sub accordingly based on gear in the Sport programming WOD: 1a) 0:00 – 6:00 – Back Squat: 3 Reps Every 2:00 x 3 @ 80-90% of 1RM Make an appropriate jump on your loading based on how your sets felt through the last cycle. 1b) 6:00 – 14:00 – Close Stance Front Squat: 10 Reps Every 2:00 x 4 sets Perform this with you feet completely straight and as close together as possible while maintaining good lumbar position. Load as deemed fit. 1c) 14:00 – 20:00 – Plyo Bulgarian Split Squats: 5/side Every 2:00 x 3 sets This should be done with no loading, or light Dumbbells. Extended out of the Split Squat and explode off the forward leg into…

*CVCF Gym Update – 5/24/20 – HERE **7:00 AM Zoom HERE (Password CVCF) ***Noon Zoom HERE (Password CVCF) WOD: 1) Deadlifts: 5 Reps Every 2:30 x 9 sets @ 70-80% Last week. Dropping the reps next week. Set the bar dead on the floor each rep. Warm-up Burn Move Sport EMOTM of the Day: 1) Warm-up – Every 1:00 x 9 sets: Station 1 – 40 seconds Squat Hold w/Reach Overhead Station 2 – 6-8/side Suit-Case Deadlift Station 3 – 20 seconds/side Bird Dog Hold You will be lead through this by the coach as part of the class. 2) Every 1:00 x 20 sets: Station 1 – 8 Thrusters + 8 Burpees Station 2 – Cardio Cals or Run 100-150m Station 3 – 10-20 DB/KB Snatch or House Hold Item Snatch Station 4 – 15-20 Tuck Crunch With Pause At Top Station 5…