*The State of CVCF 2020 Address HERE

**New Programming Blocks start today. As we jump into this we strongly encourage you all to pick a block of programming and stick with it. We will be working through a 12 week block of work, so plan to stay put for 12 weeks. As always you can scale up and down as needed for the Met-cons but we encourage you to stick with a Strength/Accessory platform for the next 12 weeks. For the Power programming we will be working through a block of percentage work. You’ll test all your movements this week for baseline, and then work through 11 weeks of percentage work…many like this regimented percentage work, while others don’t. Pick what is appropriate for you, what addresses your goals, and also keeps you interested and having fun.


1a) 0:00 – 12:00 – Every 2:00x  6 sets:

Sets 1 + 4 – 7 Back Squats

Sets 2 + 5 – 5 Back Squats

Sets 3 + 6 – 3 Back Squats

Vary loading each set as needed. Work as heavy as deemed fit. Make sure each and every rep maximizes the range of motion you’re physically capable of.

1b) 12:00 – 19:00 – Every 1:00 x 7 sets: 10 Alternating Dumbbell Front Rack Lunges

These are 5/side. Pick a weight that you can perform with moderate effort and that you can maintain for all 7 sets.

1c) 19:00 – 24:00 – 5 minute AMRAP:

10 V-Ups +

10/side Front Plank Dumbbell Pass Throughs

Perform for quality, not for speed. For the Front Plank Pass throughs alternate each rep.

2) Time Trial – Pick One – AQAP:

1 mile True Form/Assault Runner

2K Row or Ski Erg

4K Bike Erg

5K Assault Bike

Get after it, pay attention to your monitor, learn your capacities and set a benchmark to help you fine-tune your training.

Extra Work:

3) Glute Ham Raise: 5 sets of 5 + 20 second Hold @ 1/2

Rest 90-120 seconds between sets. Use assistance/loading as deemed fit. Perform 5 reps, on the way back up on the 5th rep hold for 20 seconds at the half way  point of the movement.

4) Dog Sled Push: 6 sets of 50ft

Rest 2 minutes between sets. Heavy as possible while moving unbroken.

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