Category: Sport

*We’re Opening…HERE’s the Deets **Noon Zoom HERE (Password CVCF) ***To coincide with our new programming structure, you will find programming going forward under Move, Power, Sport, and Competition. For the next 3 days we will be posting just an EMOTM for people to do as a group in class, or feel free to do your own thing. Full programming and class structure will go into affect on Saturday. WOD: 1) Every 3:00 x 10 sets: 10 Dumbbell Box Step-ups 35/25 @ 24/20 10 Dumbbell Squat Cleans 35/25 10 Burpee Box Jumps 24/20 Scale as needed. We want you getting a bare minimum of 30 seconds rest, many athletes should be able to attain 1 minute of rest. Scale volume of reps as needed for maintainable output. Zoom EMOTM of the Day: 1) Warm-up – Every 1:00 x 9 sets: Station 1 – 5 Inchworm +…

*We’re Opening…HERE’s the Deets **Noon Zoom HERE (Password CVCF) ***To coincide with our new programming structure, you will find programming going forward under Move, Power, Sport, and Competition. For the next 3 days we will be posting just an EMOTM for people to do as a group in class, or feel free to do your own thing. Full programming and class structure will go into affect on Saturday. WOD: 1) Every 1:00 x 30 sets: Station 1 – 40 seconds Machine Station 2 – 5 Push Press Station 3 – 15-25 Abmat Sit-ups Station 4 – 5-10 Strict Pull-ups Station 5 – 10-15 Deadlifts @ Push Press Weight For the Push Press perform this from the floor, work to build as heavy as able for the day. Deadlifts are done at whatever weight your Push Press was for the given cycle/rotation. Pick reps appropriately…

*We’re Opening…HERE’s the Deets **7:00 AM Zoom HERE (Password CVCF) ***Noon Zoom HERE (Password CVCF) ****There will be no Move Programming today, sub accordingly based on gear in the Sport programming WOD: 1a) Warm-up – Passive: 1-2 minutes/side Couch Stretch 2 minutes Pancake Stretch Spend additional time stretching/mobilizing as needed. 1b) Warm-up – Active – 2-3 rounds of: 1:00 Jumping Jacks 10 Scapula Push Ups 10 Squat Stand Squat Spend additional time warming up as needed. 2) Strength/Battery – AQAP: 120 Calories Machine Every 10 Calories Perform 2 Squat Snatch Goal stimulus is to start the Snatch at a loading that allows you to increase the loading every set. 3) Met-con – “Open 15.5” – 27-21-15-9 – AQAP: Calories Rowed Thrusters 95/65 Scale as needed. 4) Accessory – 5 sets of: 8 Tempo Snatch Romanian Deadlifts (3.1.3) 20 Hip Thrust (Off Couch) + 10/side Tempo (2.2.2)…

*CVCF Gym Update – 5/29/20 – WE’RE OPENING **7:00 AM Zoom HERE (Password CVCF) ***Noon Zoom HERE (Password CVCF) ****There will be no Move Programming today, sub accordingly based on gear in the Sport programming WOD: 1a) Warm-up – Passive: 2 minutes Child’s Pose 1-2 minutes/side Pigeon Stretch Spend additional time stretching/mobilizing as needed. 1b) Warm-up – Active – 2-3 rounds of: 20 Bodyweight Romanian Deadlifts 10 Air Squats 5 Inchworms Spend additional time warming up as needed. 2) Strength/Volume Work – Every 4:00 x 5 sets: 5 Pause Front Squats 50ft Front Rack Walking Lunge 5 Pause Back Squats 50ft Back Rack Walking Lunge This is performed as a complex. If you don’t have space to do walking lunges, then perform 16 alternating lunges in place. 2) Met-con – 10 sets of 2:00 ON/1:00 OFF: 200m Run Max Burpee Over “X” Burpees can be Bar Facing,…