* We will be closed Sunday, January 1st.

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

WOD:

1) Snatch + Hang Snatch: Every 1:00 x 10 sets

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. All reps full Squat.

2) Clean Pull + Power Clean + Hang Clean: Every 1:30 x 7 sets

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Hang Clean is full Squat.

3) 12 minute AMRAP:

21 Wall Balls 20/14

15 Deadlifs 115/75

9 Pull-ups

Extra Work:

4) Single Arm Dumbbell Rows w/Pause: 5 sets of 6/side

Rest 90-120 seconds between sets. Pause at the chest 2-3 reps for each set. Heavy as possible, keep it strict.

5) Ring Dips: 10 minute EMOTM

Perform in whatever manner deemed fit…strict, kipping, assisted, etc.

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