*For Thanksgiving Week please be aware of the following schedule changes…

• Wednesday, November 27th, 4:15, 5:30, and 6:40 PM Classes Cancelled (CVCF will close at 1:30 after the Noon Class)

• Thursday, November 28th, ONE CLASS ONLY @ 9:00 AM

• Friday, November 29th, 8:00 AM BURN CLASS ONLY, Open Gym from 9:00 AM – 6:00 PM

WOD:

1a) 0:00 – 5:00 – Every 1:00 x 5 sets:

1 Snatch Lift-Off Below the Knee +

1 Snatch Lift-Off Above the Knee +

1 Muscle Clean +

1 Push Press

Warm-up as needed. Pause on the Lift-Offs for 2-3 seconds at the designated position each rep. You should be able to start with heavier loading than weeks past. Reset on the floor between each rep that originates on the floor, no Touch-and-Go.

1b) 5:00 – 10:00 – Every 1:00 x 5 sets:

1 Snatch Lift-Off Below the Knee +

1 Snatch Lift-Off Above the Knee +

1 Power Clean +

1 Push Jerk

Continue to build loading from Part B. Pause on the Lift-Offs for 2-3 seconds at the designated position each rep. Reset on the floor between each rep that originates on the floor, no Touch-and-Go.

1c) 11:00 – 21:00 – Every 1:00 x 10 sets:

1 Snatch Lift-Off Below the Knee +

1 Snatch Lift-Off Above the Knee +

1 Clean +

1 Jerk

Continue to build loading from Part C. Pause on the Lift-Offs for 2-3 seconds at the designated position each rep. Reset on the floor between each rep that originates on the floor, no Touch-and-Go.

2) AQAP:

30 Pull-ups

50 Front Squats 65/45

1000m Row or Ski

Extra Work:

3) Lateral Wall Walks: 4 x 25ft/direction

Rest 60 seconds between directions.

4) Hip Thrusts: 5 sets of 8

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

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