* 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) Snatch: 1 Rep Every 1:00 x 15 sets

Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. All reps full Squat.

2) Clean and Jerk: 1 Rep Every 1:30 x 10 sets

Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. All reps full Squat and Split.

3) AQAP:

30/20 Calories Assault Bike

10 Rope Climbs 15ft

30/20 Calories Assault Bike

Rest as needed.

4) “Johnson” – 20 minute AMRAP:

9 Deadlifts 245/165

8 Muscle-ups

9 Squat Cleans 155/105

Rest as needed.

5) 10 minute Up Ladder:

3 Strict Handstand Push-ups

3 Calories Ski Erg

Workout is 3+3, 6+6, 9+9, and so on until 10 minutes is Up.

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