* 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.

Pre Class:

1) 20 minute EMOTM:

Odd – 10-20 Calories Ski Erg

Even – 5-10 Double Kettlebell Overhead Squat

Pick reps/loading that you can maintain for all 10 sets.

WOD:

2) Snatch Pull + High Hang Snatch: Every 1:00 x 10 sets

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

3) Clean Pull + Hang Clean + Front Squat + Jerk: 5 sets

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

4) 21-18-15-12-9-6-3 – AQAP:

Power Snatch 75/55

30 Double-unders

Extra Work:

5) 4 rounds AQAP:

18 GHD Sit-ups

12 Weighted Alternating Pistol Squats 53/35

6 Strict Muscle-ups

Scale as needed.

6) Paralette Handstand Push-ups: 30 for time

You choose deficit and whether you want to do kipping or strict.

7) Handstand Walk: 8 x 50ft

Rest 60 seconds. Focus on speed.

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