Category: Sport

We will be sending out an e-mail this morning to see if you’re interested in re-scheduling the Internal Team Competition for Saturday, August 10th. If you’re interested please reply to the e-mail we sent out. WOD: 1a) 0:00 – 10:00 – Every 2:30 x 4 sets: Back Squat (7-7-5-3) Warm-up as needed. Start around 60% of your 1RM. Build through the sets as heavy as deemed fit. Reference last week for loading and work to build a little heavier. 1b) 10:00 – 18:00 – Every 2:00 x 4 sets: 5/side 1+1/4 Single Arm Kettlebell Front Rack Split Squat Perform all reps on 1 leg, then switch to the other. Hold the Kettlebell in the opposite hand of the forward leg. Go down to the floor, come up a 1/4 way and then back down and all the way to the top to make a rep. 1c) 18:00 – 26:00 – Every 2:00 x…

Because of lack of sign-ups we are cancelling the Internal Team Throwdown. We will be refunding all sign-ups accordingly, you should see the money back in your account by next week. WOD: 1) 5 rounds AQAP: 400m Run 30 Alternating Dumbbell Snatch 50/35 15 Toes-to-bar Extra Work: 2) Sled Drag: 400m @ Bodyweight Stimulus is continuous movement, scale load as needed. 3) Belt Squat Marching – 10 sets of: :30 ON/:30 OFF @ 50% Bodyweight Scale loading as up or down as needed. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

Because of lack of sign-ups we are cancelling the Internal Team Throwdown. We will be refunding all sign-ups accordingly, you should see the money back in your account by next week. WOD: 1a) 0:00 – 15:00 – Every 1:30 x 10 sets: 1 Clean Pull + 1 Hi-Hang Power Clean + 1 Push Jerk + 1 Hi-Hang Squat Clean Start around 60% of your 1RM. Build as heavy as deemed fit. 1b) 16:00 – 21:00: 16:00 – 18:00 – 2 minute AMRAP of Max Complexes @ 70% of Day’s Max 18:00 – 19:00 – Rest 19:00 – 21:00 – 2 minute AMRAP of Max Complexes @ 70% of Day’s Max Max complex in each piece. If you drop the bar anywhere in the complex it doesn’t count. 2) AQAP: 75 Double-unders 21 Thrusters 65/45 7 Rope Climbs 15ft 21 Thrusters 65/45 75 Double-unders Extra Work: 3) Bar…

Because of lack of sign-ups we are cancelling the Internal Team Throwdown. We will be refunding all sign-ups accordingly, you should see the money back in your account by next week. WOD: Option A – CrossFit Burn Burn programming will be kept “hidden” as has always been 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. Option B – Active Recovery This is meant to be done on your own, in the side gym, or if class is small for Burn, this can be done alongside the Burn Class so you can watch other’s suffer 🙂 1) Crossover Symmetry: Activation – 1 Time Through x 10 reps Each Movement Slow and steady. Focus on good position and activation on each rep. 2) @ Modearte Tempo: 5…

We are still 30 sign-ups away from being able to make the Throwdown a viable event. If you’re planning to sign-up and haven’t yet, please do so. We will be cancelling the event next week if we do not get the rest of the needed sign-ups. *Sign-up for the 2019 CVCF Team Internal Throwdown – HERE – Registration will close Sunday 5/19 WOD: 1a) 0:00 – 7:30 – Every 1:30 x 5 sets: 5-8 Stink Bugs + 10-20 second Hanging Knee Hold OR 5-8 Strict Handstand Push-ups + 10-20 second Hanging L-Sit Hold Pick reps and movements you can maintain for all 5 sets. 1b) 7:30 – 15:00 – Every 1:30 x 5 sets: 5/side Split Kneeling Single Arm Dumbbell Press Tempo (0-0-3) + 20-30 Box Shoulder Plank Taps Pick reps/weights you can maintain for all 5 sets. Dumbbell Press up, no pause, and 3 second lower….