* Join us this Friday Evening for the Final Open Workout. Redline will be up for any new gear needs, and there will be beer and pizza.

** Help us refine CVCF to make it even better, it would be greatly appreciated if you could take a few minutes and fill out the survey HERE

WOD:

1) Bench Press (7-5-5-3-3-3-2): 1 sets Every 1:30 x 7 sets

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit.

2) 10 minute EMOTM:

Odd – 5/side Single Arm Dumbbell Push Press

Even – 5/side Plank Rows

This should be perform as a continuation of your Push Press. Your last round of Bench Press ends at 10:30, where you then start the 10 minute EMOTM. For the Single Arm Push Press the weight should be significantly heavier than you could Push Press both arms at a time. Plank Rows, hold a front plank with hands on the Dumbbells and Row one arm at a time to the chest, alternating arms each rep.

3) 4 rounds for Max Reps:

40 seconds D-Ball Over Shoulder 100/70

20 seconds Rest

40 seconds Double-unders

20 seconds Rest

40 seconds Push-ups

20 seconds Rest

Extra Work:

4) Farmers Carry: 400m

Heavy as possible but keep it under 10 minutes. Keep track of total time and attempts to complete.

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