* 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) Every 2:00 x 9 sets

Set 1-3 – 5 Strict Press

Sets 4-6 – 5 Push Press

Sets 7-9 – 5 Push jerk

Warm-up as needed. Start around 60-70% of your 1RM Strict Press and climb as deemed fit.

2) 12 minute AMRAP:

15 Kettlebell Swings 70/53

12 Box Jump Overs 24/20

9 Pull-ups

Extra Work:

3) Dumbbell Bench Press: 50 reps for time

Pick a weight you can do around 20 reps or so unbroken to start. Keep track of time and sets to complete.

 4) Single Arm Dumbbell Row: 4 sets of 10/side

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

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