Category: Sport

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 – 15:00 – Every 1:30 x 10 sets: 1 Snatch Pull + 1 Hi-Hang Power Snatch + 1 Overhead Squat + 1 Hi-Hang Squat Snatch 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…

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 – 10:00 – Every 2:30 x 4 sets: Back Squat (10-10-7-5) Warm-up as needed. Start around 60% of your 1RM. Build through the sets as heavy as deemed fit…be mindful we haven’t done any heavy bi-lateral squatting in 12 weeks so don’t crush yourself. 1b) 10:00 – 18:00 – Every 2:00 x 4 sets: 7/side Front Foot Elevated Front Rack Reverse Lunge Standing on anything from a 10lb plate to a 6″ box depending on comfort and flexibility. Perform all reps on 1 leg…

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: 1) Teams of 2 – “You Go, I Go”- 25 minute AMRAP: 200m Run/250m Row or Ski/500m C2 Bike/600m Assault Bike 10 Thrusters 95/65 10 Pull-ups One person goes at a time trading rounds back and forth. Treat these as hard efforts, as if you’re working with someone of similar abilities these will be equal work-to-rest intervals. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

We’ve had very few sign-ups for the Internal Throwdown. With it being only 6 weeks away we’re going to need people to sign-up sooner than later otherwise we will need to cancel the event. If you’re planning to participate, please Sign-up. If we don’t have a minimum of 50 sign-ups by May 1st, we’ll unfortunately have to cancel. *Sign-up for the 2019 CVCF Team Internal Throwdown – HERE – Registration will close Sunday 5/19 WOD: 1a) 0:00 – 15:00 – Every 1:30 x 10 sets: 1 Power Clean + 1 Squat Clean + 1 Jerk Warm-up as needed. Start around 50-60% of your 1RM. Build as heavy as deemed fit. These should all be performed Touch-and-Go, no dropping the bar between reps. 1b) 16:00 – 21:00 – 5 minute AMRAP: Max Complexes From “A” Above @ 70% of Day’s Max Perform as many complex as possible in…

We’ve had very few sign-ups for the Internal Throwdown. With it being only 6 weeks away we’re going to need people to sign-up sooner than later otherwise we will need to cancel the event. If you’re planning to participate, please Sign-up. If we don’t have a minimum of 50 sign-ups by May 1st, we’ll unfortunately have to cancel. *Sign-up for the 2019 CVCF Team Internal Throwdown – HERE – Registration will close Sunday 5/19 WOD: Option A – Concept Cardio Concept Cardio 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. Option B – Active Recovery 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) Not…