* 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) AQAP:

30 Clean and Jerks 225/155

Anyway anyhow.

2) AQAP:

36 Strict Handstand Push-ups

36 Calories Rowed

24 Hang Power Snatches 115/75

24 Bar Facing Burpees

12 Overhead Squats 225/155

12 Bar Muscle-ups

Rest as needed.

3) AQAP:

10-8-6-4-2 D-Ball Over Shoulders 150/100

30-24-18-12-6 Toes-to-bar

Rest as needed.

4) AQAP:

5 Legless Rope Climbs 15ft

5 Legless to 12′ Legs allowed to 15ft

5 Rope Climbs 15ft

Rest as needed.

5) Ring Dips: 7 sets of 3

Rest 90-120 seconds between sets. Heavy as possible.

6) Wide Grip Pull-ups: 7 sets of 5

Rest 90-120 seconds between sets. Heavy as possible.

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