Category: Sport

* Help us refine CVCF to make it even better, it would be greatly appreciated if you could take a few minutes and fill out the survey HERE WOD: 1) Back Squat: Every 2:30 5 @ 60-65% 5 @ 65-75% 2×5 @ 70-80% Warm-up as needed. Pick loading based on percentage ranges and personal feel. Goal if it’s there is always the upper end of the range. 2) Front Squat: Every 2:00 5 @ 60-70% 5 @ 65-75% 2×5 @ 70-80% This should be a continuation of your Back Squats on a  running clock. First set of Front Squats starts at the end of your last Back Squat interval. Pick loading based on percentage ranges and personal feel. Goal if it’s there is always the upper end of the range. 3) 10 minute AMRAP: 10 Power Cleans 95/65 10 Alternating Front Rack Lunges 95/65 30 Double-unders Extra Work: 4) Single Leg Hip Thrusts: 3 sets of…

* Help us refine CVCF to make it even better, it would be greatly appreciated if you could take a few minutes and fill out the survey HERE WOD: 1) 5 rounds AQAP: 400m Run 20 Pull-ups 1o Power Snatch 95/65 Extra Work: 2) Sled Drag: 8 x 50m Heavy. 60 seconds Rest between sets. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE https://www.youtube.com/watch?v=C-Lq6FTwRWI

* Join us this Friday Evening for the Final Open Workout. Redline will be up for any new gear needs, and there will be beer and pizza. ** Help us refine CVCF to make it even better, it would be greatly appreciated if you could take a few minutes and fill out the survey HERE WOD: 1) Deadlift: 3 reps Every 2:00 x 7 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 2) 21-18-15-12-9-6-3 – AQAP: Thrusters 65/45 Bar Facing Burpees Extra Work: 3) Banded Pull Throughs: 3 sets of 15 Rest 90-120 seconds between sets. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

* Join us this Friday Evening for the Final Open Workout. Redline will be up for any new gear needs, and there will be beer and pizza. ** Help us refine CVCF to make it even better, it would be greatly appreciated if you could take a few minutes and fill out the survey HERE WOD: 1) 40 minute EMOTM: Movement 1 – Monostructural Conditioning Movement 2 – Gymnastics/Skill Movement 3 – Non-Monostructural Conditioning Movement 4 – 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 –…

* Join us this Friday Evening for the Final Open Workout. Redline will be up for any new gear needs, and there will be beer and pizza. ** Help us refine CVCF to make it even better, it would be greatly appreciated if you could take a few minutes and fill out the survey HERE WOD: 1) Bench Press (7-5-5-3-3-3-2): 1 sets Every 1:30 x 7 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 2) 10 minute EMOTM: Odd – 5/side Single Arm Dumbbell Push Press Even – 5/side Plank Rows This should be perform as a continuation of your Push Press. Your last round of Bench Press ends at 10:30, where you then start the 10 minute EMOTM. For the Single Arm Push Press the weight should be significantly heavier than you could Push Press both arms at a time. Plank Rows, hold…