*Week 5 Intramural Score Submissions HERE

**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 – 12:00 – Every 2:00 x 6 sets: 

3 Pause Front Squats +

6 Front Squats

Warm-up as needed. Start with a moderate amount of weight. Pause in the bottom for 2-3 seconds each rep for the first 3 reps, and then finish out the last 6 reps at normal tempo. Build as heavy as deemed fit.

1b) 13:00 – 21:00 – Every 1:00 x 8 sets: 2-3/side Single Leg Kettlebell Romanian Deadlift to Reverse Lunge

Perform the 2-3 reps on 1 leg and then switch to the to the other. Focus on balance and positioning over loading. 

2) 10 minute AMRAP:

21 Medball Squats 20/14

15 Ball Slams 40/30

9 Burpees

Extra Work:

3) Hip Extension: 4 sets of 15-20 reps

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

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