“Being prepared for any random task is not the same thing as preparing randomly for any task”
– Greg Everett
At CFV, we believe that the above quote is accurate. Our goal is utilize a variety of training concepts that when put together, they create the big picture, which is bringing you closer and closer to your fitness and performance goals.
The 3 pillars of fitness that we address on a daily basis are: 1. Mobility 2. Strength 3. Conditioning. Understanding that each is a prerequisite for the next, allows you as an individual to work on and target the areas needed most.
Join us today to begin the journey of reaching a stronger & healthier version of you!
Regular schedule resumes Tuesday-Thursday class this week.
*Friday will he a half day only. No Saturday Open Gym.
Regularschedule resumes Monday, January 2nd.
1. Squat U: joint mobility, soft tissue mash, position work.
2. Front Squat: 5×5× RPE of 7 (rating of perceived exertion).
3. Barbell Complex: perform 10 reps of each movement non stop, rest 90 seconds before starting next round. 3 rounds total
Deadlift+Hang Clean+front squat+push press+squat. 95/65
82.5%× 20 total reps
a. Yolk Carry
b. CS row, lat pulldown – 15 reps
d. Ring Pushup, flat or incline dB press – 15 reps
e. Weighted Sit-ups x 15
Mid Hang C&J
a. Establish 2rm
d. 1×amrap×70% (clean only)
30 Snatches for time 135/95
a. Farmer’s Walk
b. Walking Lunge
c. Battle Rope x 60s
d. ghr, back extension or reverse hyper
*UPDATE: We have power!! *
Afternoon, regular schedule: open gym 3:30pm -5pm, class @ 5:30pm.
Lifts & wods are up on the board. Get in and keep it going!
* Without power *
Open Gym: 8am-11am & 4pm-dark