Category: Sport

*April 1st Programming Shift + New Class + New Intro Program HERE **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….

*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: 1) 5 rounds AQAP: 400m Run  + 3 rounds of… 5 Pull-ups 10 Push-ups 15 Air Squats Extra Work: 2) Sled Drag: 400m @ Bodyweight Goal stimulus is continuous movement, scale loading as needed. This is not for time. 3) Single Arm Kettlebell Z-Press: 4 sets of 8/side Rest 90-120 seconds between sets. Heavy as possible. Perform all reps on 1 side before switching to the other. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*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 – Every 1:00 x 7 sets: Muscle Clean + Push Press Start around 50-60% of your 1RM. Build as heavy as deemed fit. 1b) 7:00 – 14:00 – Every 1:00 x 7 sets: Power Clean + Push Jerk Continue to build loading from Part 1. 1c) 14:00 – 21:00 – Every 1:00 x 7 sets: Clean + Jerk Continue to build loading from Part 2. 2) AQAP: 50 Wall Balls 20/14 10 Rope Climbs 15ft 50 Wall Balls 20/14 Scale as needed. Extra Work: 3) Belt Squat Machine: 5 sets of…

*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: 1) 40 minute EMOTM: Minute 1+2 –  Monostructural Conditioning Minute 3+4 – Gymnastics/Skill Minute 5+6 –  Non-Monostructural Conditioning Minute 7+8 – Barbell Movement 1 – Monstructural Conditoining – Row, Assault Bike, Ski Erg, Run, or Burpees. Double-unders are not an option. Pick a Distance or Caloric output that leaves you with about 40-50 seconds of work on each round. Movement 2 – Gymnastics/Skill – Push-ups, Pull-ups, Toes-to-bar, Handstand Walks, Double-unders, Muscle-ups, etc. This should be up to about 10-20 seconds of work (30 seconds if you’re working Double-unders). Movement 3 – Non-Monstructural Conditioning…

*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 – 12:00 – 12 minute EMOTM: Minutes 1-3 – 5-10 Scap Pull-ups w/1 second Pause at the Top Minutes 4-6 – 10-20 Hanging Hollow Rocks Minutes 7-9 – 5-10 Strict Pull-ups Minutes 10-12 – 5-10 Kipping Pull-ups Pick reps you can maintain for all sets of each movement. If you don’t have un-assisted Strict Pull-ups than perform them assisted with a band. If you don’t have Kipping Pull-ups yet then perform Ring Rows instead. 1b) 15:00 – 30:00 – Every 1:30 x 10 sets: Odd – 5 Strict Press +…