Category: Sport

* CVCF Project Day HERE. Open Gym will be cancelled this Sunday. ** Competitors Training Sessions HERE *** Winter Throwdown Volunteer Sign-up HERE **** Fall/Winter Schedule Changes/Closings HERE WOD: 1) 20 minute Up Ladder: 3 Push-ups 3 Toes-to-bar 3 Hang Power Snatch 95/65 After 3 reps go to 6, then 9, 12, and so on until 20 minutes is up Extra Work: 2) Muscle-ups: 10 minutes Practice Work on any facet of a Ring Muscle-up. 3) Plank Work: 3 rounds 30 seconds each for the following…Bird Dog Left and Right, Front, Right, and Left Plank. Rest 1 minute. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments Sorry for the shakiness, a little something we’re going to ask of you come Monday. Thanks.

* CVCF Project Day HERE. Open Gym will be cancelled this Sunday. ** Competitors Training Sessions HERE *** Winter Throwdown Volunteer Sign-up HERE **** Fall/Winter Schedule Changes/Closings HERE WOD: 1) AQAP: 1000m Row 50 Deadlifts 95/65 50 Thrusters 45/35 50 Box Jumps 24/20 50 Burpees 50/side Overhead Walking Lunges 15/10 100 Single-unders Hope to see you many of you in to pour it out for one of own and for someone who was a very influential person in making CVCF happen. Extra Work: 2) Hip Extension: 3 sets of 20 Rest 90 seconds between sets. Add load if able. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments

* CVCF Project Day HERE. Open Gym will be cancelled this Sunday. ** Competitors Training Sessions HERE *** Winter Throwdown Volunteer Sign-up HERE **** Fall/Winter Schedule Changes/Closings HERE WOD: 1) AQAP: 1000m Row 50 Deadlifts 155/105 50 Thrusters 65/45 50 Box Jumps 24/20 50 Burpees 50/side Overhead Walking Lunges 25/15 100 Double-unders Hope to see you many of you in to pour it out for one of own and for someone who was a very influential person in making CVCF happen. Extra Work: 2) Hip Extension: 3 sets of 20 Rest 90 seconds between sets. Add load if able. 3) Handstand Walk: 10 minutes Practice Work on any facet of a Handstand Walk/Hold. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments

* CVCF Project Day HERE. Open Gym will be cancelled this Sunday. ** Competitors Training Sessions HERE *** Winter Throwdown Volunteer Sign-up HERE **** Fall/Winter Schedule Changes/Closings 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…

* CVCF Project Day HERE. Open Gym will be cancelled this Sunday. ** Competitors Training Sessions HERE *** Winter Throwdown Volunteer Sign-up HERE **** Fall/Winter Schedule Changes/Closings HERE WOD: 1) Push Jerk: 5-5-5-5-5 Warm-up as needed. Rest 90-120 seconds between sets. Build as heavy as possible. 2) 10 rounds AQAP: 10 Shoulder-to-Overhead 95/65 10 Kettlebell Swings 53/35 Extra Work: 3) Hollow Hold: Accumulate 3 minutes Keep track of total time and attempts to compete. 4) Row: 8 x 500m Rest 2 minutes between intervals. Goal is fastest consistent pace. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments