Category: Sport

*News at CVCF – Softgoods, Qualifiers and More…HERE **Programming Update…HERE WOD: 1) Every 3:00 x 7 sets: 3 Pause Back Squat @ 50% of 1RM + 10 Jumping Alternating Lunges + 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 maximal speed. Transition immediately to the 10 Jumping Lunges, and then finally jump on the bike for a 20 second Sprint Effort (don’t completely max out the first round the bike…

*News at CVCF – Softgoods, Qualifiers and More…HERE WOD: 1) 30 minute Partner AMRAP: 150m Run 12 Push-ups 9 Dumbbell Box Step-ups 50/35 @ 24/20 Partner up, this is a you-go i-go style workout so approach it as such. This means hitting it hard, at a sprinty pace, not at a 30 minute individual AMRAP pace. Extra Work: 2) Sled Drag: 400m @ Bodyweight Stimulus is smooth and steady walking, scale loading as needed for desired stimulus. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*News at CVCF – Softgoods, Qualifiers and More…HERE WOD: 1a) 0:00 – 7:30 – Every 1:30 x 5 sets: 3 Muscle Clean + 3 Push Press Start around 50% of your 1RM and build as heavy as deemed fit. 1b) 7:30 – 15:00 – Every 1:30 x 5 sets: 2 Power Clean + 2 Push Jerk Continue to build loading from Part A. 1c) 15:00 – 22:30 – Every 1:30 x 5 sets: 1 Clean + 1 Jerk Continue to build loading from Part B. 2) AQAP: 12-9-6-3 Clean and Jerk 135/95 4-3-2-1 Rope Climbs 15ft Extra Work: 3) Single Arm Dumbbell Row: 4 sets of 8/side Rest 90-120 seconds between sets. Heavy as possible. Keep it strict. 4) Plate Pinches: 5 x Max Time Rest 60 seconds between sets. Use a weight you can hold for at least 30 seconds to start. For results post detailed weights, reps, times,…

*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

*News at CVCF – Softgoods, Qualifiers and More…HERE WOD: 1a) 0:00 – 7:00 – 7 minute Partner AMRAP: Part 1 – Partner 1 – 15 Ring Rows – Partner 2 – Dual Dumbbell Overhead Hold Part 2 – Partner 1 – 20 Banded Face Pulls – Partner 2 – Hollow Hold on Pull-up Bar Perform this as an extended Warm-up to get positions and movements good and warm-up. Perform with a Partner. Each of you do Part 1, then each of you do Part 2, and then repeat until 7 minutes is up. While on person is doing the repetition movement, the other is doing the static hold. Don’t make the repetition movements too hard, they are warm-up, they shouldn’t be fatiguing. 1b) 8:00 – 18:00 – 10 minute AMRAP: 25-20-15-10-5 Strict Pull-ups 50 Double-unders or 100 Heavy Rope Single-unders Perform a set of Jump…