Step up to compete.  Testing limits during competition strengthens us more than physically.  We have seen exponential physical improvements post Open, Regionals and local throwdowns.  Just ask anyone in this picture how awesome an experience it is to tap their adrenaline and thrive after conquering their fears.

This Saturday there is the oppurtunity for CSV athletes to put their fears to rest and get into competition form.  THE CSV DRAGON WARRIOR THROWDOWN is meant to push your adrenaline button and help you thrust into higher levels in the SPORT OF FITNESS.

Sign up now if you have not done so already!


Today's WOD menu: Please be sure you are signed-in before attending class:

Apéritif: Deadlift 3-3-3+(don't go to failure) @ 70,80,90% of your 0.9 X 1RM (90% 1RM).

  •  Example: if your 1RM is 315, you calculate all your percentages from 90% of that max, or 285 pounds.

Entrée: "Grönefeld"

3 rounds for time of:

  • 400 m Run
  • 40 Air Squats
  • 30 Toes-to-Bars
  • 20 Ring Dips

Post total time.

Log results to your CSV BEYOND THE WHITEBOARD account.


"Infant Swimming Resource: Teaching Progression" with Harvey Barnett