* Holiday Schedule

          – Saturday, December 24th, CrossFit Kids Cancelled all other classes on.

          – Sunday, December 25th, Closed

          – Monday, December 26th, Open Gym 9 AM-5 PM (Programming will be posted)

          – Sunday, January 1st, Closed

** Mark your calendars. CVCF Annual Holiday party is Saturday, January 28th, at Foam Brewery. Tickets will go on sale the 1st of the year.

***As many of you know, one of our long time members Damon Lease has been dealing with a whole host of medical issues. Please click the link HERE if you’d like to help the Lease family.

Pre Class:

1) Row: 30 minutes

:10 @ 2K Pace

:50 @ Easy

Goal is to keep consistent pacing for all 30 rounds. This shouldn’t be crushing. Keep track of total meters rowed.

WOD:

2) 3 Front Squats + 4 Back Squats: Every 3:00 x 6 sets

Warm-up as needed. Start around 60-70% of your 1RM Front Squat and climb as deemed fit. Reference 11/21/16 for loading. Goal is to establish a 3RM Front Squat for the day and then roll into the Back Squats. Focus on making the transition between the two movements as quick as possible.

3) AQAP:

27 Bar Facing Burpees

then…3 rounds of…

12 Deadlifts 185/135

9 Hang Power Cleans 185/135

6 Front Squats 185/135

then…

27 Bar Facing Burpees

Extra Work:

4) Glute Ham Raise: 4 sets of 8

Rest 90-120 seconds between sets. Add load/assistance as deemed fit.

5) Single Leg Hip Extension: 3 set of 10.

Rest 90-120 seconds between sets. Add load if able.

6) Hip Thrusts: 4 sets of 8

Rest 90-120 seconds between sets. Heavy as possible.

7) Reverse Hyper: 3 sets of 20

Rest 90-120 seconds between sets. Heavy as possible.

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