* 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: 2 sets of

750m @ Moderate

375m @ Easy

750m @ Moderate

Rest 3 minutes

3 x (125m @ 1K Pace/375m Easy)

Rest 1 minute

Moderate Pace should be somewhere between your 2K and Easy Pace, something around a 10K pace or slightly slower. Workout total is 6,750m

2) Snatch Pull + High Hang Snatch + Hang Snatch: 7 sets

Warm-up as needed. Rest 2-3 minutes between sets. No dropping the bar between reps. Start around 60-70% of your 1RM, build as heavy as deemed fit. All reps full Squat.

3) Clean + Front Squat + 2 Jerks: 5 sets

Warm-u as needed. Rest 2-3 minutes between sets. Start around 60-70% of your 1RM, build as heavy as deemed fit. Clean is full Squat, Jerks are Split.

WOD:

4) “Bryant”- 22 minute AMRAP:

12 Power Snatch 115/75

23 Back Squats 115/75

12 Chest-to-bar Pull-ups

Remember those who are no longer with us. Give it an extra push for Bryant today.

Extra Work:

5) Glute Ham Raise: 5 sets of 5

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

6) 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