* This Wednesday, the 11th Jade, Dani, and Laura will be heading to Miami for Wodapalooza. The rest of the coaching staff has kindly worked to change their schedules to allow us to leave, and to keep every class on as scheduled. Please be mindful that the gym will be Open for classes, not for you to come in and train at your leisure. Please be respectful of all the coaches times, and also of our gym policies, if a coach is not at the gym (the doors might be open because of Fit2Perform) you CAN NOT train.

** CrossFit Kids will be cancelled Saturday, the 14th.

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

WOD:

1) 20 minute EMOTM:

Odd – 5 Sumo Stance Deadlifts

Even – 5/side Single Arm Dumbbell Rows

Start at a moderate weight for the Deadlifts and add loading as deemed fit to establish a heavy set for the Day. Dumbbell Rows pick a difficult weight and try and stick with it for all 10 sets…make sure you keep the movement strict.

2) 10 minute AMRAP:

5 Tuck Jump

10 Ball Slams 40/30

30 Single-unders

Extra Work:

3) Handstand Hold: 10 minute EMOTM

Pick a time you can maintain for all 10 sets. If you’re not comfortable kicking into a handstand yet then spend 10 minutes practicing this.

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