*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:

1a) 0:00 – 10:00 – Every 2:30 x 4 sets – Bench Press: 10 @ 60%, 8 @ 70%, 6 @ 75%, 4 @ 80%

Warm-up as needed. If you aren’t pushing heavy, accurate loading, and would like more “fitness” out of this, add in a 30 second Double Dumbbell Overhead Hold.

1b) 10:00 – 20:00 – Every 2:30 x 4 sets – Deadlift: 10 @ 60%, 8 @ 70%, 6 @ 75%, 4 @ 80%

Warm-up as needed. If you aren’t pushing heavy, accurate loading, and would like more “fitness” out of this, add in 10 Banded Good Morning’s.

2) 4 rounds AQAP:

15 Dumbbell Thrusters 25/15

15 Knees-up

Extra Work:

3) Hip Extension: 3 sets of 20

Rest 90-120 seconds between sets. Add load as deemed fit.

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