* 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 – 3-5 D-Ball Over the Shoulder

Pick reps/load that you can maintain for all 10 rounds.

WOD:

2) 3-Position Snatch: 7 sets

Warm-up as needed. Start around 60% of your 1RM. Order is Hang, Below the Knee Hang, Floor. All reps full Squat. No dropping the bar between reps. Build as heavy as deemed fit. Rest 2-3 minuets between sets.

3) Power Clean + Hang Clean + 2 Jerks: 5 sets

Warm-up as needed. Start around 60% of your 1RM. No dropping the bar between reps. Build as heavy as deemed fit. Rest 2-3 minutes between sets.

4) 4 rounds AQAP:

10 Alternating Single Arm Dumbbell Snatch 70/50

20 Wall Balls 30/20

Extra Work:

5) AQAP:

10 Legless Rope Climbs 15ft

30 Strict Ring Dips

50 GHD Sit-ups

Scale as needed to keep this a conditioning piece.

6) Strict Handstand Push-ups: 10 minute EMOTM

Pick a rep count you can maintain unbroken. For sake of volume, no more than 10 reps per minute.

7) Bar Muscle-up Negatives: 5 sets of 5

Rest 90-120 seconds between sets. Focus on lowering yourself as slow as possible.

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