*The State of CVCF 2020 Address HERE

**New Programming Blocks start today. As we jump into this we strongly encourage you all to pick a block of programming and stick with it. We will be working through a 12 week block of work, so plan to stay put for 12 weeks. As always you can scale up and down as needed for the Met-cons but we encourage you to stick with a Strength/Accessory platform for the next 12 weeks. For the Power programming we will be working through a block of percentage work. You’ll test all your movements this week for baseline, and then work through 11 weeks of percentage work…many like this regimented percentage work, while others don’t. Pick what is appropriate for you, what addresses your goals, and also keeps you interested and having fun.


1a) 0:00 – 12:00 – Establish a 1RM for the Day: Pendlay Row

Warm-up as needed. We suggest working through some sort of progression of 5-5-3-3 and then singles from there. Whether you’ve done this movement before or not, we’re just focused on establishing a load for where you are at now.

1b) 12:00 – 20:00 – Every 2:00 x 4 sets:

5 Strict Chin-ups +

10 Double Dumbbell Upright Rows

Use assistance or add load as needed for the Chin-ups. If able to add load build as heavy as deemed fit. Upright Rows focus on position and activation first, load second.

2) AQAP – :20 ON/:10 OFF Until Complete

50 Thrusters 65/45

40 Knees-up

30 Burpee-to-Target

20 Ring Dips

Scale as needed. Work during the 20 seconds on, rest during the 10 seconds off. Continue this interval pattern of work/rest until you’ve completed the entire workout. If you cannot perform un-assisted Ring Dips then perform Push-ups, no assisted Ring Dips for this piece…you may sub Bar Dips if you have that capacity.

Extra Work:

3) D-Ball Bear Carry: 6 x 100ft

Rest 60 seconds between sets. Work as heavy as possible.

4) Band Pull-Aparts: 100 Reps

Switch between over and underhand every 10 reps. Focus on position and activation, not speed.

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