We’ve had very few sign-ups for the Internal Throwdown. With it being only 6 weeks away we’re going to need people to sign-up sooner than later otherwise we will need to cancel the event. If you’re planning to participate, please Sign-up. If we don’t have a minimum of 50 sign-ups by May 1st, we’ll unfortunately have to cancel.

*Sign-up for the 2019 CVCF Team Internal Throwdown – HERE – Registration will close Sunday 5/19

WOD:

Option A – Concept Cardio

Concept Cardio programming will be kept “hidden” and will be posted just in the gym. It will be modeled to fit accordingly with Wednesday’s and Friday’s programming so there is not direct overlap of movements.

Option B – Active Recovery

1) Crossover Symmetry: Activation – 1 Time Through x 10 reps Each Movement

Slow and steady. Focus on good position and activation on each rep.

2) Not for Time:

1 mile Sled Drag @ 50% Bodyweight

Focus on walking as upright as possible and walking through your heels.

3) 2 sets of

3 minutes/side Wall Hip/Quad Stretch

3 minutes/side Samson Stretch

Focus on working deeper into the stretch each minute.

4) Crossover Symmetry: Activation – 1 Time Through x 10 reps Each Movement

Slow and steady. Focus on good position and activation on each rep.

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