Category: Sport

*Sign-up for the 2019 CVCF Team Internal Throwdown – HERE – Registration will close Sunday 5/19 **Sunday, April 14th, 8-10 AM. Gym Clean-up Day…there will be NO Open Gym. Come lend us a hand, we’ll be painting plates, cleaning bars, tearing down machines and we could use your help. Donuts and Coffee will be provided. WOD: 1a) 0:00 – 15:00 – Every 1:30 x 10 sets: 1 Clean Pull + 2 Hang Power Clean + 1 Thruster Warm-up as needed. Start around 50-60% of your 1RM. Build as heavy as deemed fit. Hang Position should be somewhere between top of the knee and hips. 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% of your day’s Max. For example, if you hit 200lbs for the complex, then you…

*Sign-up for the 2019 CVCF Team Internal Throwdown – HERE – Registration will close Sunday 5/19 **Sunday, April 14th, 8-10 AM. Gym Clean-up Day…there will be NO Open Gym. Come lend us a hand, we’ll be painting plates, cleaning bars, tearing down machines and we could use your help. Donuts and Coffee will be provided. 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…

*Sign-up for the 2019 CVCF Team Internal Throwdown – HERE – Registration will close Sunday 5/19 **Sunday, April 14th, 8-10 AM. Gym Clean-up Day…there will be NO Open Gym. Come lend us a hand, we’ll be painting plates, cleaning bars, tearing down machines and we could use your help. Donuts and Coffee will be provided. WOD: 1a) 0:00 – 7:00 – 7 minute EMOTM: 3-5 Pull-up Negatives or 3-5 Tempo Pull-ups (2-1-2) Pick a movement and rep scheme that you can maintain for all 7 sets. 1b) 7:00 – 14:00 – 7 minute EMOTM: 10-20 second Rope Dead Hang or 10-20 second Rope Chin Hold Pick a movement and time domain that you can maintain for 7 sets. 1c) 16:00 – 28:00 – Every 2:00 x 6 sets: 3/side Dumbbell Push Press + 10 Banded Supinated Pull-Downs + 30 Mountain Climbers Work heavy on the Push Press, make it difficult…

*Sign-up for the 2019 CVCF Team Internal Throwdown – HERE – Registration will close Sunday 5/19 **Sunday, April 14th, 8-10 AM. Gym Clean-up Day…there will be NO Open Gym. Come lend us a hand, we’ll be painting plates, cleaning bars, tearing down machines and we could use your help. Donuts and Coffee will be provided. WOD: 1a) 0:00 – 15:00 – Every 1:30 x 10 sets: 1 Snatch Pull + 2 Hang Power Snatch + 1 Snatch Balance Warm-up as needed. Start around 50-60% of your 1RM. Build as heavy as deemed fit. Hang Position should be somewhere between top of the knee and hips. If you’re not comfortable bring the bar down behind the neck for the Snatch Balance than perform a Pause Overhead Squat in it’s place. 1b) 16:00 – 21:00 – 5 minute AMRAP: Max Complexes From “A” Above @ 70% of Day’s Max Perform…

*Sign-up for the 2019 CVCF Team Internal Throwdown – HERE – Registration will close Sunday 5/19 **Sunday, April 14th, 8-10 AM. Gym Clean-up Day…there will be NO Open Gym. Come lend us a hand, we’ll be painting plates, cleaning bars, tearing down machines and we could use your help. Donuts and Coffee will be provided. 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 deemed fit. Tempo is the goal here again. Tempo both up and down is basically whatever is comfortable, or dictated…