10-18-12
Rest Day – Pay attention to your body. If you are doing 5-6 WODs per week, REST. If not, come to the box and work on some mobility, foam roller, stretching to stay in the game. Make-up Day – If you are …
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10-16-12
Strength/Skill 15 minutes to establish a 1RM Snatch Balance + 2 OHS. or… Snatch Practice -then- Conditioning 5 rounds for total time of: 50 Double-unders 5 Hang Snatches (full squat) 135/95# *Rest 1 minute after each round.
10-15-12
15 minutes to establish a 1RM Press Cluster (Push Press + Push Jerk + Split Jerk). -then- 3 rounds for time of: 5 Deadlifts @ 65% of 1RM 10 Handstand push ups (HSPU) 20 Lateral Over-the-Box Jumps 24/20″ NOTE: Sub …
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10-13-12
Endurance Training Run through the mud and over obstacles for 5K or… 5K Timed Trial Good luck to all of the CFV Athletes participating in the Warrior Dash today!
10-12-12
Strength/Skill: 15 mins to practice Clean & Jerk or establish a 1 RM -then- Conditioning: AMRAP in 15 mins 7 Power Cleans, 185/125 30 Step overhead walking lunge, 45/25 plate 15 Wall balls, 20/14
10-11-12
REMINDER: The box will be closed this Saturday, Oct 13th. Please come out and support your fellow team members at the Warrior Dash in Denham Springs. Virtus Invicta! Rest Day – Pay attention to your body. If you are doing …
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10-10-12
7 rounds, work to heaviest possible, rest 60 secs 1 Hang Power Snatch + 2 Behind Neck Split Jerk -then- 10 minute AMRAP of: 7 Push Press, 135/85 30 Split Jumps 15 V-Ups
10-9-12
Back Squat 1X8 @ 75%, 1X5 @ 85%, 1X3 @ 90%, 1 @ 95%, 1 RM ~then~ 4 rounds for time of: Sprint 20 Chest-to-bar pull-ups 20 Front Squats, 95/65 Rest 1 min between rounds
