*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) Bench Press: 5 @ 60%, 5 @ 70%, Max Reps @ 80%

Rest 2-3 minutes between sets. Use an accurate max. We will be hopping on a little Wendler 5-3-1 program for the next 8 weeks to help push up the Pressing strength. Keep track of your weights and reps as this will be a linear progression.

2) Strict Press: 5 @ 60%, 5 @ 70%, Max Reps @ 80%

Rest 2-3 minutes between sets. Use an accurate max. We will be hopping on a little Wendler 5-3-1 program for the next 8 weeks to help push up the Pressing strength. Keep track of your weights and reps as this will be a linear progression.

3) 50-40-30-20-10 – AQAP:

Kettlebell Swings 70/53

Burpees

Scale as needed. Goal is unbroken on the swings.

4) 10 rounds AQAP:

100ft Dog Sled Push @ Dog Sled + Bodyweight

100ft Sandbag Carry 200/150

Scale as needed.

5) Incline Dumbbell Bench Press: 3 sets of 20

Rest 2-3 minutes between sets. Heavy as possible.

6) Dumbbell Overhead Tricep Curl: 100 Reps

Use a weight you can do 40-50 reps to start.

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