*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) 20 minute AMRAP:

100 Alternating Dumbbell Snatches 50/35

50 Burpees

Remaining Time AMRAP…

15 Push-ups

15 Calories Ski/Bike/Row/Run

If you’re running, perform a 300m Run

Extra Work:

2) False Grip Strict Ring Pull-ups: 5 sets of 5

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

3) Sled Drag: 400m @ Bodyweight

Stimulus is constant movement. Scale loading as needed. Not for time. Focus on staying as upright as possible and really focus on walking through your heels and getting good hamstring and glute activation.

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

A little throwback video for some sled dragging knowledge from the man Louie Simmons