* 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.

WOD:

1) 3 Strict Press + 4 Push Press: Every 2:00 x 6 sets

Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit.

2a) 5 minute AMRAP:

30 Push-ups

30 Alternating Dumbbell Snatch 50/35

Max Calories Row/Ski/Bike

Rest 3 minutes

2b) 5 minute AMRAP:

20 Push-ups

20 Alternating Dumbbell Snatch 50/35

Max Calories Row/Ski/Bike

Rest 3 minutes

2c) 5 minute AMRAP:

10 Push-ups

10Alternating Dumbbell Snatch 50/35

Max Calories Row/Ski/Bike

Score is total Calories for all 3 pieces combined.

Extra Work:

3) Hollow Hold: Accumulate 3-5 minutes

Keep track of total time and attempts to complete.

4) Strict Pull-ups: 10 minute EMOTM

Pick a rep range you can maintain, add weight if you want to work a weight pull-up.

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