*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:

1) Every 1:30 x 10 sets: Power Snatch + Hang Snatch

Start around 60% of your 1RM. Build as heavy as deemed fit.

2) Snatch Pulls: 4 sets of 3 @ 100%

Rest 2-3 minutes between sets. Reset on the floor between each rep. Use straps if you need them/have them.

3) AQAP:

10-8-6-4-2 Overhead Squats 225/155

100-80-60-40-20 Double-unders

Scale as needed.

4) 20 minute AMRAP:

100 Alternating Dumbbell Snatches 70/50

50 Burpees

Remaining Time AMRAP…

15/10 Calories Assault Bike

5 Muscle-ups

Scale as needed.

5) Sled Drag: 400m @ Bodyweight

Stimulus is constant movement. Scale loading as needed. Not for time. Focus on staying as upright as possible and really focus on walking through your heels and getting good hamstring and glute activation.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

A little throwback video for some sled dragging knowledge from the man Louie Simmons