Category: Sport

* 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 will out the survey HERE WOD: 1) 2 Hang Snatch: Every 1:00 x 10 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. All reps full Squat. No dropping the bar between reps. 2) Clean + Hang Clean + Jerk: Every 1:00 x 10 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. All reps full Squat and Split Jerk. No dropping the bar between reps. 3) AQAP: 100 Thrusters 65/45 Extra Work: 4) Toes-to-bar: 10 minutes Practice Work on any facet of a Kipping Knees-up/Knees-to-armpits/Toes-to-bar. 5) Hollow Position: Accumulate 3 minutes Keep track…

* 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 will out the survey HERE WOD: 1) Back Squat: Every 2:30 5 @ 60-70% 3 @ 65-75% 2 @ 75-85% 2 @ 85-95% 1 @ 90-100% 1 @ 95-105% 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…

WOD: 1) 20 minute AMRAP: 5 Thrusters 115/75 10 Hang Power Cleans 115/75 20 Abmat Sit-ups 40 Double-unders Extra Work: 2) Sled Drag: 8 x 50m Rest 60 seconds between sets. Heavy as possible. 3) Kipping Pull-up: 10 minutes Practice Work on any facet of a Kipping Pull-up For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

WOD: 1) Deadlift: 5 reps Every 3:00 x 5 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 2) 13 minute AMRAP: 55 Deadlifts 155/105 55 Wall Balls 20/14 55 Calories Rowed 55 Push-ups 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

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 – Non-Monstructural Conditioning – Wall Balls, Box Jumps, Ball Slams, Kettlebell Swings, lightweight/higher rep Barbell work Thrusters, Cleans, Snatches, STOH, etc, Sled Drag, Farmers Carry, Battle Ropes. This should be approximately 20-30 seconds worth of work. Movement 4 – Barbell – Squats, Presses, Deadlifts, Cleans, Snatches, etc. all in a strength baring format,…