*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) 21 minute EMOTM:

1 – 50ft Dog Sled Push

1 – 50ft Farmer’s Carry

3 – 50ft D-Ball Carry

Partner up for this to share the Dog Sleds. If there are more than 9 people in a single class doing the Fitness programming, grab a dragging sled and do a Plate Push across the room. For all movements work as heavy as possible, you should be looking for 20-30 seconds worth of work for each movement.

2) AQAP:

50 Abmat Sit-ups

40 Front Squats 45/35

30 Single Arm Dumbbell Push Press 35/25

20 Ring Rows

10 Bar Facing Burpees

For the Push Press, these must be broken into 15 on each arm, however you partition those is up to you.

Extra Work:

3) Single Arm Dumbbell Row: 4 sets of 10/side

Rest 90-120 seconds between sets. Heavy as possible. Keep it strict.

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

Great listen for those interested in intermittent fasting.