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

WOD:

1) Pause Front Squat: 3 Reps Every 2:00 x 5 sets

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Pause for 3 seconds in the bottom of the Squat.

2) Front Squat: 10 Reps Every 3:00 x 3 sets

This should be done as a continuation of your Pause Front Squats starting at 10:00 on the clock. Build as heavy as deemed fit.

3) 3 rounds AQAP:

500m Row/400m Ski/1000m Assault Bike

21 Push-ups

15 Power Cleans 115/75

You choose the machine you want to work on.

Extra Work:

4) Band Pull-aparts: 100 not for time

Switch between over and underhand every 10 reps. Focus on positioning and activation, not speed.

5) Bent Over Supinated Barbell Rows: 4 sets of 8

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