* Due to our continued construction CrossFit Kids class will be cancelled today, the 1/7/17

** Mark your calendars. CVCF Annual Holiday party is Saturday, January 28th, at Foam Brewery. Tickets can be purchased HERE.

WOD:

1) 20 minute Up Ladder:

1 Rope Climb 15ft

5 Deadlifts 185/135

10 Push-ups

Workout is performed 1+5+10, 2+10+20, 3+15+30, and so on until 20 minutes is up.

Extra Work:

2) Single Arm Dumbbell Rows: 4 sets of 10/side

Rest 90-120 seconds between sets. Heavy as possible. Keep it strict.

3) Ring Dips: 10 minute EMOTM

Pick a rep count you can maintain for all 10 sets. Can be strict, kipping, assisted, whatever is appropriate.

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