* Due to the construction going on CrossFit Kids will be cancelled this Saturday, the 31st.

** 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) Back Rack Box Step-ups: 5/side Every 2:00 x 5 sets

Warm-up as needed. Box height should put you hip in line with your knee when on the box. Alternate legs each rep. Reference 12/2 for loading.

2) Romanian Deadlifts: 10 Reps Every 2:00 x 5 sets

This should be performed as a continuation over your Step-ups starting at 10:00 on the clock. Load around 30-40% of your 1RM Deadlift. Reference 12/2 for loading.

3) 10-9-8-7-6-5-4-3-2-1 – AQAP

Squat Snatches 75/55

20 Double-unders

Extra Work:

4) Band Pull-aparts: 100 not for time

Focus on positioning and activation, not speed. Switch between over and underhand every 10 reps.

5) Overhead Squat Mobility: 10 minutes

Work on any facet/style of mobilizing for your overhead squat…this doesn’t necessarily mean you have to address shoulders/upper back.

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