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

Pre Class:

1) Row: 20 x 250m @ 1K-2K Pace

Rest 60 seconds between intervals.

WOD:

2) Pause Back Squat: 2 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.

3) Back Squat: 7 Reps Every 3:00 x 3 sets

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

4) 15-12-9 – AQAP:

Hang Squat Cleans 155/105

Burped Box Jump Overs 24/20

Extra Work:

5) Hip Thrusts: 4 sets of 10

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

6) Hip Extension: 3 sets of 20

Rest 90-120 seconds between sets. Add load if able.

7) Glute Ham Raise: 4 sets of 8

Rest 90-120 seconds between sets. Add load/assistance as deemed fit.

8) Reverse Hyper: 3 sets of 20

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

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