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

Pre Class:

1) Row: 3 sets of…

500m @ Easy Pace

500m @ 2K Pace

500m @ Easy Pace

250m @ 1K Pace

500m @ Easy Pace

125m @ Sprint

Rest 3 minutes

Hold consistent paces for all Easy Paces and for all 3 sets.

WOD:

2) 1 Front Squat + 2 Back Squats: Every 2:30 x 7 sets

Warm-up as needed. Start around 70% of your 1RM. Build as heavy as deemed fit. Make sure the transition between Front and Back Squat are as quick as possible.

3) 4 rounds for Max Reps:

40 seconds Row for Calories

20 seconds Rest

40 seconds Air Squats

20 seconds Rest

40 seconds Double-unders

20 seconds Rest

Extra Work:

4) Glute Ham Raise: 4 sets of 8

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

5) 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