Category: Sport

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 – 7:00 – 7 minute EMOTM: 1-3 Rope Sit-to-Stand OR 3-5 Strict Pull-ups Add load to the Strict Pull-ups if able. 1b) 7:00 – 14:00 – 7 minute EMOTM: 3 Push Press Performed from the floor. Clean the bar. Build to a heavy 3 for the day. 1c) 14:00 – 24:00 – AQAP: 25 Rope Climbs 15ft OR 12 Jumping Pull-up to Negative 24 Hollow Rocks 36 Ring Rows 48 Abmat Sit-ups 60…

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: 2 Power Snatch + 1 Snatch 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 5 minutes at 70%…

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 – 10:00 – Every 2:00 x 5 sets: 4/side Back Rack Reverse Lunges Warm-up as needed. Alternate legs each rep. Reference last week for loading. Add 2.5-5lbs from last week. If you’re not comfortable going heavier at the top end, work to bring-up just your bottom sets. 1b) 10:00 – 18:00 – Every 2:00 x 4 sets: 5/side Tempo (1-5-1) Dumbbell Goblet Split Squats Start at a moderate load and build as…

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: 1) AQAP: 800m Run 30 D-Ball Over the Shoulder 100/70 30 Overhead Squats 95/65 100 Abmat Sit-ups 30 Overhead Squats 95/65 30 D-Ball Over the Shoulder 100/70 800m Run Extra Work: 2) Sotts Press: 4 sets of 10 Rest 90-120 seconds between sets. Focus on position over load. 3) Sled Drag: 400m @ Bodyweight Stimulus is constant movement, scale loading as needed for desired stimulus. Focus on walking through your heels and getting…

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 Clean Pull + 2 Low Hang Squat Clean + 1 Jerk Warm-up as needed. Start around 50-60% of your 1RM. Build as heavy as deemed fit. Hang Position should be anywhere below the knee but not touching the floor. 1b) 16:00 – 21:00 – 5 minute AMRAP: Max Complexes From “A” Above @ 70% of Day’s Max Perform as many complex…