Category: Power

*The State of CVCF 2020 Address HERE WOD: 1a) 0:00 – 12:00 – Establish a 1RM for the Day: Strict Press Warm-up as needed. We suggest working through some sort of progression of 5-5-3-3 and then singles from there. This may be a new PR, or 10-20% lower than your lifetime, it doesn’t really matter, we’re looking to see where your capacities are today. 1b) 12:00 – 24:00 – Establish a 1RM for the Day: Bench Press Warm-up as needed. We suggest working through some sort of progression of 5-5-3-3 and then singles from there. This may be a new PR, or 10-20% lower than your lifetime, it doesn’t really matter, we’re looking to see where your capacities are today. 1c) 24:00 – 34:00 – Every 2:00 x 5 sets: 10 Ball Slams 40/30 + 1:00 Front Plank Hold + Break-up the plank hold…

*The State of CVCF 2020 Address HERE **New Programming Blocks start today. As we jump into this we strongly encourage you all to pick a block of programming and stick with it. We will be working through a 12 week block of work, so plan to stay put for 12 weeks. As always you can scale up and down as needed for the Met-cons but we encourage you to stick with a Strength/Accessory platform for the next 12 weeks. For the Power programming we will be working through a block of percentage work. You’ll test all your movements this week for baseline, and then work through 11 weeks of percentage work…many like this regimented percentage work, while others don’t. Pick what is appropriate for you, what addresses your goals, and also keeps you interested and having fun. WOD: 1a) 0:00 – 12:00 – Establish…

*The State of CVCF 2020 Address HERE **New Programming Blocks start today. As we jump into this we strongly encourage you all to pick a block of programming and stick with it. We will be working through a 12 week block of work, so plan to stay put for 12 weeks. As always you can scale up and down as needed for the Met-cons but we encourage you to stick with a Strength/Accessory platform for the next 12 weeks. For the Power programming we will be working through a block of percentage work. You’ll test all your movements this week for baseline, and then work through 11 weeks of percentage work…many like this regimented percentage work, while others don’t. Pick what is appropriate for you, what addresses your goals, and also keeps you interested and having fun. WOD: 1a) 0:00 – 12:00 – Establish…