Category: Sport

*Anniversary Party @ CVCF is this Saturday, the 7th @ 5:00 PM. We hope to see lots of you there for an awesome time. WOD: Concept Cardio/Burn Concept Cardio/Burn programming will be kept “hidden” and will be posted just in the gym. It will be modeled to fit accordingly with Wednesday’s and Friday’s programming so there is not direct overlap of movements.  For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*Anniversary Party @ CVCF is this Saturday, the 7th @ 5:00 PM. We hope to see lots of you there for an awesome time. WOD: 1a) 0:00 – 10:00 – 10 minute EMOTM: 5-15 Knees-up or Toes-to-bar Pick a movement that you can kip and a rep count you can sustain unbroken for all 10 sets. 1b) 11:00 – 23:30 – Every 2:30 x 5 sets: 10-20 second L-Sit/Knee Hold + 10-15 V-Ups + 15-20 Kettlebell Swings Move swiftly between movements. Pick reps/weights you can maintain for all 5 sets. L-Sit/Knee hold can be done hanging from the Pull-up Bar, Support position on Rings, Parallettes or Dumbbells (Knee Hold won’t work on these two). 1c) 25:00 – 40:00 – Every 3:00 x 5 sets: 100m D-Ball Bear Carry + 200m Run You choose the loading, we want athletes getting 30 seconds plus rest on each round,…

*Anniversary Party @ CVCF is this Saturday, the 7th @ 5:00 PM. We hope to see lots of you there for an awesome time. WOD: 1a) 0:00 – 7:00 – Every 1:00 x 7 sets: 3 Snatch Push Press Warm-up as needed. Start around 40-50% of your 1RM. Build as heavy as deemed fit. Goal here is warm-up and positioning work, don’t push the weight to a point where the movement starts getting off. Barbell is taken from the floor. Focus on an aggressive, hard, lock-out. 1b) 7:00 – 14:00 – Every 1:00 x 7 sets: 2 Snatch Lift-offs + 1 Snatch Pull Work in the 50-70% range of your 1RM. Again use this as positioning and warm-up work. Goal here is to drill that first pull, and then follow through with the full pull at the end. This is time to focus on…

*Anniversary Party @ CVCF is this Saturday, the 7th @ 5:00 PM. We hope to see lots of you there for an awesome time. **Monday, September 2nd is Labor Day…There will be one class at 9:00 AM. WOD: 1a) “Randy” – AQAP: 75 Power Snatches 75/55 Scale to Ball Slams if you are not comfortable Snatching yet. Directly Into 1b) “Loredo” – 6 rounds AQAP: 24 Air Squats 24 Push-ups 24 Alternating Lunges 400m Run For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*Monday, September 2nd is Labor Day…There will be one class at 9:00 AM. WOD: 1) 4 rounds AQAP: 400m Run 30 Wall Balls 20/14 20 Toes-to-bar 10 Power Snatch 95/65 Extra Work: 2) Sled Drag: 400m @ Bodyweight Stimulus is constant movement. Scale loading as needed for desired stimulus. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE