*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 2:00 x 5 sets: 4/side Back Rack Reverse Lunges

Warm-up as needed. Alternate legs each rep. Reference last week for loading. Add 2.5-5lbs from last week. If you’re not comfortable going heavier at the top end, work to bring-up just your bottom sets.

1b) 10:00 – 18:00 – Every 2:00 x 4 sets: 5/side Tempo (1-5-1) Dumbbell Goblet Split Squats

Start at a moderate load and build as deemed fit. Tempo is the goal here again. Tempo both up and down is basically whatever is comfortable, or dictated by the load. The main goal here is the 5 second pause just off the floor in the bottom. Perform all reps on 1 leg and then switch to the other. The total set should take the better part of a minute.

1c) 18:00 – 26:00 – Every 2:00 x 4 sets: 7/side Single Leg Hip Thrust

Use a bench or box for these. Perform all reps on 1 side and then switch to the other. No need for loading, focus on positioning and good activation.

2) AQAP:

50 Power Cleans 95/65

50 Calories Ski/Bike/Row/Run

Extra Work:

3) Front Plank: Accumulate 3-5 minutes

Keep track of time and attempts to complete.

4) Run – 10 sets of:

400m Run

Rest 90-120 seconds between sets. Work for consistent paces across each interval.

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