Category: Sport

*Monday, September 2nd is Labor Day…There will be one class at 9:00 AM. WOD: 1a) 0:00 – 7:00 – Every 1:00 x 7 sets: 3 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. 1b) 7:00 – 14:00 – Every 1:00 x 7 sets: 2 Clean High-Pulls Work in the 50-70% range of your 1RM. Again use this as positioning and warm-up work. Reset on the floor between reps, no touch and go. Build as heavy as deemed fit. 1c) 14:00 – 21:30 – Every 1:30 x 5 sets: 1 Clean and Jerk Start around 70% of your 1RM. Build heavy if you’re feeling good, and if not keep the reps…

*WZA Online Qualifier Week 2 Live Announcement at CVCF, Wednesday August 28th…5:30 PM and 6:40 PM classes will be cancelled. Please come in cheer, have a drink, or jump in on the workout. **News at CVCF – Softgoods, Qualifiers and More…HERE 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

*Monday, September 2nd is Labor Day…There will be one class at 9:00 AM. **WZA Online Qualifier Week 2 Live Announcement at CVCF, Wednesday August 28th…5:30 PM and 6:40 PM classes will be cancelled. Please come in cheer, have a drink, or jump in on the workout. ***News at CVCF – Softgoods, Qualifiers and More…HERE WOD: 1a) 0:00 – 14:00 – 14 minute EMOTM: Odd – 1-3 Rope Climbs 15ft or Rope Climb Practice Even – 30 seconds Hard Effort Ski/Row If you can’t climb a rope use this as an opportunity to practice and develop one. Pick reps and efforts you can maintain for all 7 sets of each movement. No bikes or running for this, we’re specifically looking to work you grip endurance a bit on this couplet of movements. 1b) 15:00 – 30:00 – Every 3:00 x 5 sets: 5 Strict Pull-ups +…

*News at CVCF – Softgoods, Qualifiers and More…HERE **WZA Online Qualifier Week 2 Live Announcement at CVCF, Wednesday August 28th…5:30 PM and 6:40 PM classes will be cancelled. Please come in cheer, have a drink, or jump in on the workout. WOD: 1a) 0:00 – 7:00 – Every 1:00 x 7 sets: 3 Pause Overhead Sqyats 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. Pause for 1-2 seconds in the bottom of each rep. 1b) 7:00 – 14:00 – Every 1:00 x 7 sets: 2 Snatch High-Pulls Work in the 50-70% range of your 1RM. Again use this as positioning and warm-up work. Pull as high as possible keeping the elbows…

*News at CVCF – Softgoods, Qualifiers and More…HERE **WZA Online Qualifier Week 2 Live Announcement at CVCF, Wednesday August 28th…5:30 PM and 6:40 PM classes will be cancelled. Please come in cheer, have a drink, or jump in on the workout. WOD: 1) Every 3:00 x 7 sets: 3 Pause Back Squats @ 55% of 1RM + 5 High Box Jumps + 20 second Sprint on C2 Bike or Assault Bike We will be working in partners or even groups of three  for this to share gear. Ideally we are looking to do this on the C2 Bike, standing, with the Damper at 10. If we’re short on C2 bikes for the class use an assault bike. Loading should not change on the Back Squat for all 7 sets, keep it fixed. Goal for the Back Squat is to work on standing up with…